Wednesday, November 8th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

For time:

50 Bar Facing Burpees
50 Thrusters (95#/65#)
50/30 Toes-to-bars/Knee to Elbow

*25 minute cap

Extra Credit

(1)   6 rounds of:
300 meter run
1 minute rest

(2)   20 rounds of:

5 strict pull-ups
5 strict dips


BURN CLASSES

5 Rounds for time of:

400m Run
5 Push Up
10 KB Deadlift 70/55
15 Jump Squat

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