Wednesday, October 4th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

Baby Grace WOD

Congrats Broussards!

AMRAP 16 minutes

Grace Buy In
30 C&J (135#/95#)
AMRAP in remaining time of
7 burpees
4 Front Squats (135#/95#)
20 KB Swings (55#/35#)

Extra Credit

(1)  4 rounds
15 cal row
50 m sled drive (25 out, 25 back)
15 cal row
Rest two minutes

(2) 3 rds, not for time of:
15 strict pullups
20 GHD situps
25 GHD Hip Extensions


BURN CLASSES

7 rounds, 3 minute AMRAP’s of:

12 Dumbbell Snatch (35#/25#)
10 Goblet Squats
8 Russian Twists
6 Push-ups

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