Tuesday, May 1st, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warmup

400 meter row or 500m row
Active Stretching & mobility as a group
Strength
Front Squat 6 sets of 3 reps
Lift every 2 minutes
Conditioning*
4 Rounds:
25/15 Pull Ups
4 Cleans 205#/135#

RX+ = C2B and 245#/170#

*15 minute Time Cap

Extra Credit

(1)  6 x 3 Snatch Balance

(2)  6 x 2 Pause Snatch Pulls (knee, hip)

(3)  4 Rounds
:30 max calorie Bike
2:30 rest


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