Mon

Announcements

02/08 – 6:45PM Class Canceled (Set up for competition)
02/09 – All Classes Canceled. Come cheer on your fellow athletes at the Valentine’s Day Massacre!

Beaverton Strength and Conditioning – Bulldog Burn

Rower

A: Metcon (AMRAP – Rounds)

AMRAP 10

150m row – hard

DB hang power clean x 3

DB front squat x 3

DB push press x 3

Add 1 rep each set

Use a moderate challenging weight

Bike

B: Metcon (AMRAP – Rounds)

AMRAP 10

45s bike – mod/hard – 80%

4 KB deadlift (2 KBs) – heavy

8 ball slams

12 med ball sit ups

Floor

C: Metcon (AMRAP – Rounds)

AMRAP 10

40m Farmer carry

20m Bear crawl

20m D ball squat toss

20s chin over bar hold

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