Monday, June 10th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Conditioning

800 m Run

35 Sumo Deadlift High Pull 75/55 (Rx+ 95/65)

35 Front Squat

35 Push Press

600 m Run

25 SDHP

25 FS

25 PP

400 m Run

15 SDHP

15 FS

15 PP

Extra Credit 

1. 3 minutes double KB Front Rack Hold *every drop = 15 GHD

2.  500 ft HS Walk * 5 calorie bike every drop


Bootcamp 

Alt EMOM 22

even minute:  15 KB Swings 55/35

odd minutes:  30 seconds max rep Burpees

Cool down: 8 minutes easy row, bike, or jog

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