Wednesday, August 8th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

E3MOM 15

3 Rep Back Squat

Conditioning

4 Rounds

2 minute AMRAP, 1 minute rest

6 Burpee Box Jump Overs

10 CTB/ Pull ups

Extra Credit
1) Running Running Running…
4 x 400 m Run / 1 minute rest
4 minutes rest, then
3 x 600 m Run /2 minutes rest
4 minutes rest, then
2 x 800 m Run / 3 minutes rest

2) 4 x 1 minute Plank hold AHAP


BURN Classes

“The Ghost”

6 Rounds

1 minute max calorie row

1 minute max Burpees

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