W.O.D. and Endurance Tuesday 4/10/18

Conditioning WOD – 35 min cap

*Coaches please line air bikes up front, with back to whiteboard, to keep endurance on main gym floor as well

On a 35 minute running clock perform…

As many rounds + reps as possible in 7 minutes of…
5 Deadlifts 275/185  CompRX- 315/225
10 Lateral Bar Burpees

At 12:00, complete for time…

3 rounds of…

400m Run

15 Power Cleans 185/135

Post 2 scores…   Rounds + reps of the ARMAP and time WOD 2!

CFR ENDURANCE WOD – 35 MIN CAP

*Coaches – start endurance WOD athletes the same time as the daily WOD today

*Athletes – post score with an “E” for endurance by your name on the whiteboard

*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

Complete 4 rounds for time of…

400m Run

25 Deadlifts 135/95

20 Lateral Bar Burpees

15 Cleans 135/95

10 Calorie Bike