Wednesday, March 6th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength & Conditioning

Partners

3 x AMRAP 7

3 minute rest between

  1. 30/24 Calorie Bike
    30 Power Snatch 75/55
  2. 30/24 Calorie Row
    30 Thrusters 95/65
  3. 90 Double Unders
    30 Hang Clean 115/75

 

Extra Credit
1)  “Easy” 100 calorie Bike

2) 4 Rounds
:30 strict HSPU
1:30 rest


Bootcamp

Alternating EMOM 30

  1. 5 Strict Pull Ups
  2. 10 Push Ups
  3. 25 air Squat

Cool down: 5 minutes easy row or bike

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