Friday, December 14th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength & Conditioning

For Time:

800 m Run

60 Wall Balls 20/14

30 Pull ups (Rx+ CTB)

600 m Run

40 Wall Balls

20 Pull ups

400 m Run

20 Wall Balls

10 Pull ups

Extra Credit
1) 5 Sets
3 Squat Cleans @ or above 80%
3 Front Squats
3 Split Jerks

2) 2 minute AMRAP
Hollow Rocks


BURN Classes

4 Rounds

AMRAP 4

2 minutes rest between

40 DU/80 Singles

30 Calorie Row

20 Burpees

Foam Roll: calves 1 minute, 10-20 snow angels on the FR, 1 minute each side iguana

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