Thursday, April 18th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400 meter run/500 meter row
Active stretching & mobility

Strength

12 minute alternating EMOM

5 strict pull ups

5 strict dips

*as difficult as possible with good form and ROM. Add or subtract difficulty as needed.

Conditioning

12 minute AMRAP

5 Renegade Row Push Up 50/35

10 double DB step up 20/16

15 sit ups

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