Tuesday, October 8th, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Conditioning

 

5 minute AMRAP, 2 minute rest

7 minute AMRAP, 3 minute rest

9 minute AMRAP

50 Double Unders

25 Wall Ball 20/14 (Rx+ 10 ft target)

15 Burpees to 6″ target

Extra Credit

1. 3 Rounds, NFT

1:00 Ball Hold 150/100

20/15 GHD

2.  8 minute Sled
Alternating minutes
1. Drag
2. Pull

 

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