Sunday, August 23, 2015

Great job to all the competitors at the D Town Throwdown today! To give those folks a rest there will be no Comp class today at 8:00.

Strength

Pushups - Weighted or Strict x 5-7reps x 4 working sets

Rowing - 15cal x 4 working sets

Alternate between these two movements with a partner or group so you can help one another place weights on people's back (FUN!) and push them through their row. 

Conditioning

  • 500m row
  • 40 WBS
  • 30 MB Situps - Straight Legs
  • 20 MB Cleans
  • 10 Burpees over the MB 
  • 400m run

Pace the first few movements. And then go fast. Real Fast. 

- Team 782