Monday, December 19th, 2016

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Snatch

Work up to a 1 rep max

Conditioning

As many reps as possible in 12 minutes of:

9 Box Jumps (24″/20″)

6 Power Snatch

3 Ring/Bar MU or Pull-ups (as hard as possible, C2B, regular, banded, etc)


BURN CLASSES

For time:

400 meter run

40 Kettlebell Swings (53#/35#)

40 Lunges

400 Meter run

30 KB Swings

30 Lunges

400 meter run

20 KB Swings

20 lunges

400 meter run

10 KB Swings

10 Lunges

 

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