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Monday 07.24.2017

POSTED ON July 24, 2017

Monday | 07.24.2017

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Performance Option
3 Sets
Tempo Front Squats X 6 @ 30X1
Rest :90
Supinated Strict Pull-ups X ME
Rest :90

WOD
Against a 3:00 clock
Row 500/450m
G2O 135/95 X ME with remaining time

*teams of 2, alternate 3:00 sets until each athlete accumulates 30 G2O

Class Structure:

0-15 warm up
15-20 explanation
20-35 strength
35-55 WOD
55- cool down

Fitness Option
Strength
Same as Performance

WOD
AMRAP 18
400m Run
25 KB Swings
15 Burpees

* if athletes cannot do at least 8 pull-ups, use a band or get assistance from a partner.

Class Structure:

0-15 warm up
15-20 explanation
20-35 strength
35-55 WOD
55- cool down

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