Tuesday January 23, 2018
Boot Camp:5:00-6:00pm
WOD
8 Rounds, On the 3:00
21/15 Calorie Row
12 Med Ball Cleans 25/20/14
Cash Out:
5 min DU work
*If you have Dubs work on max unbroken
If you need Dubs, set a clock and work on mechanics. High jump, fast wrists, hands in front of hips.
Accessory Work:
50 Strict Pull Ups
50 GHD Sit Ups
Warm Up:
4 Stations
1:00 work/:20 Rotate
Station 1
Air Squats
Jumping Lunges
Station 2
Ring Rows
Shuttle Sprints
Station 3
KB Swings
KB Farmer Box Step Ups
Station 4
Bike
Push Ups