Wednesday, January 10th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

4 rounds for time of:

400 meter run
60 Double Unders/30 Double Unders/120 Singles
10/5 Muscle Ups/Chest to Bar/Pull-ups

Extra Credit

(1) 600 Meter Ball Carry (70#/50#)
*Front load

(2)  7 minutes of:
Empty Sled Drag


BURN CLASSES

As many reps as possible in 21 minutes of:

500m Row
20 Wall Ball (20#/14#)
10 Hollow Rock/20 Sit Up

 

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