Wednesday, March 13th, 2019

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength & Conditioning

Partners

For Time:

100/80 Calorie Row

40 Front Squats 115/75 (Rx+ 135/95)

20 Partner Bar Facing Burpees

40 Shoulder to OH

20 Partner BF Burpees

200 Double Unders (Rx+ 300)

20 Partner BF Burpees

40 STOH

20 Partner BF Burpees

40 Front Squats

100/80 Calorie Row

Extra Credit
1)  AMRAP 10
3 Rope Climbs
15/10 Strict HSPU
120 ft Front Load Carry 150/100


Bootcamp

AMRAP 23

3 minutes of work, 1 minute of rest

9 Calorie Bike

15 Slams 35/25

21 KB Swing 55/35

Cool down: 3 minutes in pigeon each leg

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