Monday, January 9th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Hang Clean & Push Jerk

Work up to a 1 rep max

Conditioning

4 rounds for time of:

12 lateral burpees

9 Hang Cleans (155#/105#)

6 Push Jerk (155#/105#)


BURN CLASSES

As many reps as possible in 20 minutes of:

14 Kettlebell Swings (53#/35#)

12 Dumbbell Hang Cleans (45#/35#)

10 Goblet Squats w/KB

8 Dumbbellmorning-class-pic Rows

*every 2 minutes do 2 burpees

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