Monday, August 26th, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

Warm Up
400 meter row or 500m row
Active Stretching & mobility as a group

 

Conditioning

4 Rounds

4 minute AMRAP

1 minute rest

400 m Run

25 Wall Balls 20/14

max Muscle ups/Burpee CTB

score = total MU

Extra Credit

1) 5 RFT
25 Calorie Row
50 Double Unders
25 Calorie Ski Erg
25 deficit HSPU (red 45s/blue 45s)


Bootcamp 

AMRAP 21

20 OH Plate Lunge 35/25

15 Burpee to Plate

10 Plate Sit Up

5 Ball TO Shoulder 70/50

Cool down: 5 minutes easy bike

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