Monday, January 30th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Thrusters

Work up to 1 rep max

Conditioning

“Heavy Jackie”

For time complete:

1,000 meter row
50 Thrusters (95#/65#)
30 Chest to bar Pull-ups/Pull-ups


BURN CLASSES

As many reps as possible in 20 minutes of:

20 Air Squats
20 Dumbbell Push Press (35#/25#)
20 Kettlebell Swings (53#/35#)
20 Weighted Lunges (35#/25#)

*every 2 minutes 100 meter run.

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