Monday, November 5th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Strength

E3MOM 21 (7 sets)

3 Hang Squat Snatch

Conditioning

AMRAP 7

3/2 Muscle Ups/6 CTB/6 Pull ups

5 Burpee Box Jump Overs 30/24

7 Hang Power Snatch 115/75 (Rx+ 145/100)

Extra Credit

1) 5 x 3 Thruster from the rack AHAP

2) 4 Rounds in the alley
100 m empty sled drag
200 m Run
100 m empty sled drag
2 minutes rest


BURN Classes 

7 Rounds

3 minute AMRAP

1 minute rest

continuous scoring (pick up where you left off)

12 DB Snatch 35/25

8 Russian Twist w/ DB

6 Push up

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