Thursday, December 5th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400 meter run/500 meter row
Active stretching & mobility

Strength

3 Rounds, NFT

10 Dead Bugs

20 Plank Shoulder Touches

10 Bird Dogs each side

:30 Knee Plank

Conditioning

5 Rounds

2:00 work, 1:00 rest

12 Heavy Ball over Shoulder 100/70

Max Burpees to 6″ target

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