Strength
Deadlift
2-2-2-2-2
-Between sets complete 10 Bandy side steps each direction
WOD
“Jerry Swinger”
30 Wallballs (20/14)
30 Kettlebell swings (2,1.5)
60 Box Jumps (24,20)
30 Kettlebell Swings
30 Wallballs
Level 2- 1.5,1
Level 1- 1,0.75, 30 Box jumps
Scores/Comments from Jerry Swinger on 11/10/14
Conditioning Class: WOD
2 Rounds
500m Row
400m Sprint
Rest 2 minutes
400m Row
300m Sprint
Rest 1 minute
300m Row
200m Sprint
Rest 30 seconds
200m Row
100m Sprint
Rest 4 minutes
Conditioning Class: Core
Alternating Tabata
Hollow Rocks
Bicycle Abs