Tuesday, January 8th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Strength

4 sets of 8 reps Front Squat

2 sets @ 70%, 1 set @ 75%, 1 set @ 80%

Conditioning

3 Rounds

3 minutes work, 1 minute rest

7 Lateral Burpees

7 Hang Cleans 115/75 (Rx+ 135/95)

7 Shoulder to overhead

 

Extra Credit

1) 2 x 600 m Run

3 x 400 m Run

4 x 200 m Run

1 minute rest between intervals

2) Hold a weighted Plank 45/35 for max time

 

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