Wednesday, April 25th, 2018

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Every two minutes for 12 minutes:

3 Thrusters from the rack

Conditioning

As many reps as possible in 10 minutes:

12 Deadlifts (155#/165#)

30 Double Unders/15 DU/45 Singles + 3 Burpees

9 Hang Cleans

30 DU’s

6 Push Jerks

30 DU’s

Extra Credit

(1)  5 rounds of 40 second max bar facing burpees, 80 seconds rest.

(2)  5 sets of 3 clean pulls, control decent.


BURN CLASSES

4 Rounds for time of:

500m Row
25 Double Unders/75 Singles
20 Side V Up Left
20 Side V Up Right

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