Tuesday, January 14th, 2020

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Conditioning

For Time:

3 Rounds

10/8 Calorie (Rx+ 15/13)

15 TTB  (Rx+ 20)

3 Rounds

12/10 Calorie Row (Rx+ 15/13)

20 Alt DB Hang Clean & Jerk 50#/35# (Rx+ 70#/50#)

3 Rounds

200 m Run

15 Box Jump Over 24/20 (Rx+ 20 reps)

Extra Credit

1. Alt EMOM 18

minute 1:  10 KB Front Rack DB OH Reverse Lunge

minute 2:  20 Hollow Rocks

minute 3:  30 ft HS Walk

 

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