WOD: “Bootcamp” -Sat 12.7.13
Burpee Broad Jumps Knees to Ball Plank Hops Wall Sit Iron Cross Rower TRX Row Shoot Throughs Sumo Squat Alternate Med Ball Push Ups Full
Burpee Broad Jumps Knees to Ball Plank Hops Wall Sit Iron Cross Rower TRX Row Shoot Throughs Sumo Squat Alternate Med Ball Push Ups Full
25 Pull Ups 25 KB Swings (70/40) 25 Double Unders -75 singles AMAP Front Squats (135/95) 5 Minutes on the clock 4 Rounds 2 min
3RM Your Choice Review: Dumbbell Snatch/Crunch to Press For Time 21 Deadlifts (225/155) 21 Crunch to Press (25/15) (mod: Weighted Crunch) 20 DB
Skill: Thruster -Round 1: 5 minutes to complete as much work as possible. -Round 2: 7 minutes to complete as much work as possible. -Round
Practice: Double Unders 10 SJ 10 Air Squats 10 HRPU – FB 5 HSPU 10 V Ups 10 MC 2 for 1 10 SSJ
Skill: OHS/Snatch EMOM: 3 Reps Power Snatch Minutes 0, 1, 2, 3, 4 Minutes 5, 6, 7, 8, 9 – 3 reps EMOM Snatch into