Wednesday, July 1st, 2015

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Strength

Bench Press
5 sets of 5 reps @60-75% 1RM

Conditioning

For time:

1,000 meter row then, 5 rds of:

10 burpees
25 double unders/75 singles


BURN CLASSES

As many reps as possible in 25 minutes of:

40 weighted lunge steps (35#/25#)

30 dumbbell row (35#/25#)

20 weighted squats (35#/25#)

10 seated dumbbell press (35#/25#)

Alley Run

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