Tuesday, September 11th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warmup
400 meter row or 500m row
Active Stretching & mobility as a group

Strength

Front Squats

EOMOM 14

3, 3, 2, 2, 1, 1, 1

Conditioning

3 RFT

400 m Run

15 Thrusters 95/65 (Rx+ 21 reps)

Extra Credit

1) EOMOM 24 (12 reps)
1 rep Clean & Jerk @ 85-90% of max

2) 4 Rounds
50 m Front Load Carry 150/100 (25m out, 25m back)
20/16 Calorie Bike
2 minutes rest

 

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