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