Friday, January 6th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Deadlift

1 rep max

Conditioning

Alternating every minute on the minute:

3 Deadlifts @ ~70% of 1 rep

30 Seconds max Double Unders/Singles

**Record DU/Singles

Compare to February 8, 2016


BURN CLASSES

For time:

400 meter run

50 Alternating DB Snatch (45#/35#)

40 Burpees

30 DB Push Press

20 Box Jumps (24″/20″)

10 Ball Over Shoulders (70#/50#)

400 meter run

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