Tuesday, October 30th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

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

Strength

EOMOM 18

3×3, 3×2, 3×1

Power Clean

 

Conditioning

5 RFT:

5 Deadlifts 225/155 (Rx+ 275/185)

10 Lateral Burpees

Extra Credit

1) 3 Rounds
6/3 Muscle Ups
18/15 Calorie Bike
6 Muscle Ups
2 minutes rest

 

2) 4 Sets NFT
1:00 Plank (Add weight if needed)
:30 side plank
:30 side plank
1 minute rest

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