Monday, February 10th, 2020

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Conditioning

Four 4 minute AMRAPs

1 minute rest

Each AMRAP starts with a 400 m Run buy in, then max reps of the following:

AMRAP 1: Ground to Overhead 95/65

AMRAP 2: TTB

AMRAP 3: Thrusters

AMRAP 4: Burpees

Extra Credit

1. Death by HSPU (Rx+ 6″/3″ deficit)

2. 3 x 10 Ring Rows, as difficult as possible


Bootcamp

AMRAP 25

Buy In:  400 m Run

and then:

15 Cal  Row

15 Wall Balls

15 Med Ball Sit-ups

15 Push Ups

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