Wednesday 7/9

CONDITIONING: Row Intervals
Beginner – Row a 2k for time
Advanced – easy = (1:55/2:10), medium (1:40/1:55), hard = (<1:35/<1:45)
0:00-2:00 easy
2:00-2:30 hard
2:30-3:30 easy
3:30-4:00 medium
4:00-6:00 easy
6:00-7:00 medium
7:00-7:30 hard
7:30-8:00 medium
8:00-9:00 easy

MOBILITY: Spend the rest of class on Mobility

OR

OPTIONAL WOD: “Crazy Train”
30-20-10
Box Jump Overs
DB/KB C&J
V-Up

NO BARBELL BOOTCAMP:

a) FGB Style
Push Ups
Air Squats
1 Leg Deadlifts@a little weight
Plank
Rest

b) 7 Rounds
1 five point sprint
10 AbMats

OLYMPIC CLASS
a) Clean Complex x 5 sets 2 Clean Pulls + 1 Power Clean + 1 HH Power Clean + 1 Squat Clean
b) Do sets of 3 TnG Squat or Power Cleans
c) Pause Clean Deadlifts. 4×2

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