WOD: “Bootcamp” -Mon 7.8.13
Rope Slam Weighted Crunch Hp Band Walk Renegade Push Up Sledge Hammer Tire Flip Russian Twist Knee to Ball Dip Step Ups Rower Two times
July 8, 2013
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Rope Slam Weighted Crunch Hp Band Walk Renegade Push Up Sledge Hammer Tire Flip Russian Twist Knee to Ball Dip Step Ups Rower Two times
Skill: Cleans 10 Cleans (115/85) 10 Diamond Push Ups 10 Push Presses 10 Diamond Push Ups 10 Thrusters 50 Double Unders  5:30am, 11:00am 10
800 Meter Run Partner 55 w/the following exercises Tire Flip Box Jumps Sledge Hammer Slam Balls Plate Burpees Shoot Throughs 800 Meter Run Partner
30 minutes of: Skill: Double Unders 400 Meter Run 50 Plates/PVC Dips 50 SSJ 50 Full Crunches (can be performed in any order and for
10-9-8-7-6-5-4-3-2-1 Push Press (115/95) KB Swing (70/50) Front Squat 1 min plank after every round for the first 20 minutes 35 min cap REDONE 2.2.15
5:15pm, 6:15pm,7:15pm Deadlifts: 3×10 Skill: Double Unders 100 Air Squats 40 HRPUÂ 20 Deadlifts (225/135) 50 Air Squats 20 HRPUÂ 15 Deadlifts 25 Air Squats