Friday, November 8th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Conditioning

Open 20.5

For Time: (20 minute time cap)

40 Ring Muscle Ups

80 Calorie Row

120 Wall Ball 20/14


Bootcamp

EMOM 8

2 strict pull ups

AMRAP 14

8 Calorie Bike sprint

12 DB Push Press 35/25

16 Russian KB Swings

 

Cool down: 10 minutes stretch/foam roll

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