Friday, April 27th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

As many reps as possible in 15 minutes of:

7 Chest to bar pull-ups/pull-ups (RX+= MU)
7 Ball Over Shoulder (100#//70#)
21 Wallballs (20#/14#)

Extra Credit

(1)  Every other minute on the minute for 16 minutes:
Squat Snatch + Overhead Squat
Hang Squat Snatch + Overhead Squat

(2)  Every minute on the minute for 8 minutes:
1 Back Squat

(3)  3 rounds of:
2 minute max calorie row
1 minute rest
2 minute max calorie bike
1 minute rest


BURN CLASSES

As many reps as possible in 20 minutes of:

400m Run

30 Lunge Step

15 Dumbbell Push Press (35#/25#)

 

 

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