Tuesday, January 15th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Strength Warm Up

3 Rounds, NFT

15 Hollow Rocks

10 Hip Extension

5 Right Arm DB Hang Squat Clean Thruster

5 Left arm DB Hang Squat Clean Thruster

Conditioning

3 Rounds

600 m Run

30 Box Jump Overs 24/20

30 Wall Ball 20/14

Extra Credit

1) 12 minute AMRAP

9 Strict Pull ups

12/6 Strict HSPU

15 GHD

2) 6 x 40m Sled Drags 90/45, 2 minute rest

 

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