Monday, January 23rd, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Clean & Jerk

Work up to 3 rep max

Conditioning

Open 13.4

As many reps as possible in 7 minutes of:

3 Clean & Jerk (135#/95#)
3 Toes to bar
6 C&J
6 T2B . . . .

Continue adding 3 reps each round.


BURN CLASSES

6 rounds of:

200m run with wallball
10 Poor Man’s Bench (35#/25#)
15 Wallball Sit-ups
20 Lunge Steps with Wallball

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