Monday, September 23rd, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Strength

Tempo Back Squat

1 Tempo (3 second descent, 1 second pause) + 1 regular

Conditioning

For Time (8 minute cap)

20/10 Muscle Up/CTB/Pull Ups

40 Thrusters 95/65

Extra Credit

1) Partners, 3 Rounds

30 Calorie Ski Erg

600 m Run (together)

30 Calorie Ski Erg

2 minute rest


Bootcamp 

Four Rounds

AMRAP 5, 2 minute rest

21 KB Deadlift

15 Seated Press

9 Box Jump

6 Ball Cleans 70/50

Cool down: 5 minutes foam roll

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