Wednesday, June 5th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

Back Squat

find a heavy 5 rep

Conditioning

Partners, For Time:

10 Partner Burpees (Rx+ 15)

25 Pull ups (Rx+ CTB)

60 Deadlift 205/135 (Rx+ 255/175)

10 Partner Burpees

25 Pull Ups

60 Hang Cleans 135/85 (Rx+ 165/110)

10 Partner Burpees

25 Pull ups

Extra Credit

For Time:

500 m Row

400 m run

1 minute rest

750 m Row

600 m Run

2 minute rest

1000 m Row

800 m Run


Bootcamp

AMRAP 20

200 m Run

20 Goblet Squat

20 Side V up (10 each side)

10 Renegade Row

 

Cool down: 7 minutes easy row

 

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