Tuesday, October 22nd, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Conditioning

5 Rounds, 3 minutes of work, 3 minutes of rest

20/17 Calories on the Rower

10 Ball over Shoulder 100/70 (Rx+ 150/100)

max CTB/Pull ups

 

Extra Credit

1. 21 – 15 – 9
GHD
Ring Dip (Rx+ strict)

2.  10 minute AMRAP
100 ft waiters walk – right 100/70
100 ft waiters walk – left
100 ft HS Walk

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