Wednesday, January 4th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Strength

Bench Press

Find a 5 rep max or 1 rep max if missed last 1 rep max day

Conditioning

5 rounds for time of:

400 meter run

15 Renegade Rows


BURN CLASSES

4 rounds, 5 minute AMRAP, 1 minute rest between each, of:

  1.  10 Kettlebell Swings (53#/35#)

10 Slamballs (35#/25#)

2.  10 Curtis P’s (35#/25#)

10 Sit-ups

 

 

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