Tuesday, September 3rd, 2019

 In W.O.D.

 STRENGTH & CONDITIONING CLASSES

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

Strength

 

Front Squat

2 sets of 3 reps @80%+

2 sets of 2 reps @85%+

2 sets of 1 rep @90%+

Conditioning

4 Rounds

30 Double Unders (Rx+ 45)

15 Burpee Box Jump Overs 20/20

*12 minute Time Cap

 

Extra Credit

  1. Partners or teams of 3
    12 minute AMRAP
    50 m empty sled drag (25 out, 25 back)
    (straps and poles, 2 or 3 people working)
    10 Synchronized Ball Clean  (2 people working) 100/70 (Rx+ 150/100)
  2. 3 max sets of Muscle Ups (4 minutes rest between attempts)
    if less than 15, keep going
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