Friday, August 30th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Squat Snatch bar warm up

Strength

EMOM 12

1 Squat Snatch

4 @ 75%

4 @ 80%

4 @ 85%

Conditioning

5 RFT

4 Power Snatch

6 OHS

8 Lateral Burpees

*12 minute cap

scaled 95/65

Int 115/95

Rx 135/95

Rx+ 165/110

Extra Credit

  1.  4 x 800 m Run every 6 minutes
  2. AMRAP 5
    10 GHD sit ups
    20/15 Push Ups

Bootcamp

EOMOM 12

Even: 1/1 Get Up

Odd: 1-3 strict pull ups

AMRAP 10

40 Double Under

20 Mountain Climber

10 Goblet Squat

5 Push Up

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