Friday, December 16th, 2016

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Front Squat

1 rep max

Conditioning

As many reps as possible in 9 minutes of:

12 Front Squats (135#/95#)

50 Double Unders


BURN CLASSES

25-20-15-10-5 reps for time of:

Box Jumps (24″/20″)

DB Burpee Deadlifts (35#/25#)

Slamballs (35#/25#)

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