Wednesday, December 6th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Bar Dips

7 sets of 7 reps

*As hard as possible, use bands or add weight as needed.

Conditioning

For time:

50 Cal Row
40 Bar Facing Burpees
30 Curtis P’s (95#/65#)
*16 minute cap

Extra Credit

(1)   Back Squat
4 sets of 7 reps

(2)  Every minute on the minute for 10 minutes of:
3 Weighted Strict Pull-ups


BURN CLASSES

100 Dumbbell Thrusters for time (35#/25#)
*3 burpees every minute on the minute

 

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