WOD – Monday, November 13th 2017 – Conditioning

By
 In WOD

*Announcement our new schedule is on Mindbody online!

Monday/Wednesday/Friday – Weightlifting at 5pm and 6pm (1 hour class) this week is testing week!
Tuesday – RowEfficient at 5pm.
Thursday – Gymnastics at 5pm.

 

Warm-up
1 min step-ups per leg
10 burpees
10 Box jump step down
10 strict pullups
10 SA russian KB swings
10 KB Snatches

Strength
Back Squat 1rm
(:5 eccentric,:5 pause)
*no bounce

WOD
AMRAP 10
10 Burpee Box Jump Overs
10 Pullups (strict band)
10 KB Snatches (53/35)