Wednesday, December 4th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

Hang Power Clean

work up to a heavy single

Conditioning

For Time:

100 Hang Cleans 95/65 (Rx+ 115/85)

*30 DU every drop

Extra Credit

1) 800 m Run for time, 4 minute rest

4 x 400 m Run, 1 minute rest

 

 


Bootcamp

4 Rounds, alternating AMRAP 4 with 2 minutes rest between

A)  10 Burpees, 20 DB Thrusters 35/25

B)  10 Calorie Bike, 20 KB Swings 55/35

Cool down: 5 minutes foam roll

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