Monday, April 30th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warmup
400m run or 500m row
Active Stretching & mobility as a group

Conditioning

17 minute AMRAP:
40/30 calorie Assault Bike
40 Plate Burpees 35/25
40 Overhead Plate Lunges
40 HSPUs/DB Push Press

Extra Credit
(1)  3 Rounds
7/4 Muscle Ups
200m Run
7/4 Muscle Ups
rest 2 minutes

(2)  3 Rounds
30 Hollow Rocks
30 light DB Russian Twist
1 minute right side plank
1 minute left side plank

BURN CLASSES

For time:
3 Rounds, 5 minute AMRAP with 1 minute rest between rounds
10 Burpee Box Jump 24/20
10 DB Hang Clean & Press 35/25
10 Slams 35/25

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