Wednesday, June 6th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

 Strength

20 minutes to establish a 3 rep Deadlift

Conditioning

9 minute AMRAP

8 Ball over Shoulder 100/70
8 HSPU/DB Push Press  RX+16

Extra Credit

  1. 4 Rounds
    12 DB Thrusters
    20 m sled drive out (poles)
    20 m sled drive back (low bar)
    2 minutes rest
  2. 7 Rounds
    20 seconds max rep push ups
    40 seconds rest

 

BURN CLASSES

5 Rounds

400 m Run

25 KB Swings 55/35

10 Ball over Shoulder 70/50

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