Tuesday, August 27th, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Strength

Work up to heavy complex of:

3 Deadlift

2 Hang Clean

1 Push Jerk

Conditioning

Teams of 3:

AMRAP 10

simultaneously:

max Calories Bike

max Calories Row

Rounds of DT:

12 Deadlift 155/105 (Rx+ 185/125)

9 Hang Clean

6 Push Jerk

 

Extra Credit

  1. Partners
    1 mile empty sled drag
  2. 3 max set Strict Pull up (2 minutes rest)
    add assistance if needed/5+reps
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