Tuesday, May 14th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Barbell warm up

Strength

Front Squat

5 sets of 3 reps @ or greater than 75% of 1RM

Conditioning

3 Rounds of a 3 minute AMRAP with 1 minute rest between

7 Tall Box Jumps 30/24

7 TTB

7 Front Squat 115/80 (Rx+ 135/95)

Extra Credit

  1. 3 Rounds
    25 Calorie Row
    20 Double KB Hang Clean & Press 35/25
    25 Calorie Ski Erg
    20 Double KB Front Rack Lunge
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