Friday, November 9th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

EMOM 10

Power Clean + Push Jerk

increasing weight

Conditioning

5 Rounds

9 Lateral Burpees

6 Power Cleans 165/110

3 Shoulder to Overhead

Extra Credit

1) For Time:
3 mile Bike
10 Burpee Box Jump Overs every .6 miles

2) 5 sets of this complex:
1 Snatch Balance
1 OHS
1 Snatch Balance
1 OHS
*Pause at the botom of the balance and the OHS


BURN CLASSES

 

33 – 27 – 21 – 15 – 9

Row Calories

Wall Ball 20/14

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