Tuesday, August 13th, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Strength

5 sets of 6 reps Front Squat

Conditioning

For Time:

150 ft weighted DB Lunge 50/35 (Rx+ Overhead Lunge)

30 Box Jump Over 24/20

400 m Run

30 BJO

150 ft Lunge

Extra Credit

  1. Partners, For Time:
    4 Rounds
    50 Calorie Ski Erg *split however
    100 m Sled Drive (50 out/50 back)
  2. 3 Rounds
    20 Ring Wall Ball In & Outs
    20 V Ups
    1:00 Double DB OH Hold

 

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