Tuesday, December 3rd, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Conditioning

Partners

20 minute AMRAP

A) Simultaneously, partitioned any way:

40 Calorie Bike

60 DB Snatch 50/35 (Rx+ 80 DB Snatches)

B)  Simultaneously:

40 Calorie Row

40 Pull Ups (Rx+ 60 Pull Ups)

Extra Credit

1. 3 Rounds, NFT

10-20 GHD (aggressively explosive)

50 -100 ft HS Walk

8-16 Pistols (as fast as possible with as little movement as possible)

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