Monday, January 2nd, 2017

 In W.O.D.

HAPPY NEW YEAR!

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Back Squat

Work up to a 5 rep max

**If you missed the 1 rep test day last month find a 1 RM

Conditioning

21 – 15 – 9 reps for time of:

Back Squat (115#/75#)

Burpee Box Jumps (24″/20″)


BURN CLASSES

10 – 20 – 30 – 40

Dumbbell Thrusters

40 – 30 – 20 – 10

Double Unders (3x singles)

*every 2 minutes, run 200 meters

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