WOD 2/27/17

PRE CLASS

400m Jog
30 Air Squats
20 Lunges
30 Jumping Jacks
20 Push Ups

METCON

10m AMRAP

7 Front Squats (135/95)
10 Box Jumps
200m Run

-Rest 2 Min –

10m AMRAP

7 Deadlifts (155/115)
10 Push Ups
300m Row

ADVANCED

10m AMRAP

7 Front Squats (155/115)
10 Box Jumps
200m Run

-Rest 2 Min –

10m AMRAP

7 Deadlifts (185/135)
10 Ring Dips
300m Row

POST CLASS

Banded Stretches
– Hips
– Quads
– Shoulders


 

Tyler Forbeck representing the Red ans Black Machine at his recent lacrosse game!!