Thurs

Announcements

3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
BCF Members and Staff are invited to shop at the Nike store
January 13th through January 21st
See flyer on whiteboard for details

Beaverton Strength and Conditioning – Sunset Lacrosse Preseason Conditioning

A: 400m Run (Time)

Max Effort 400m Run
Baseline

B: Metcon (Weight)

3 x 12 Goblet squat

Focus is mechanics

C: Metcon (AMRAP – Reps)

20s max rep burpees

40s rest

30s max rep burpee

1 min rest

20s max rep sit up

Rest 40s

30s max rep sit up
Split into 2 groups and rotate

Categories: WOD

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