Friday, December 6th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Conditioning

4 Rounds  AMRAP 4, 1 minute rest between

6 HSPU/9 Push ups (Rx+ strict)

9 TTB

12 BJO 24/20

Extra Credit

1) EMOM 10
1 Squat Snatch

2)  For Time:
75 Anchored Sit Ups


Bootcamp

Alt. EMOM 16

Even: 2-5 strict pull ups

Odd:  5-10 Hollow rock/hold

AMRAP 10

400 m Run

40 Lunge Steps

Cool down: 10 minutes stretch/foam roll

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