1.19.2018

WOD
9 Minute AMRAP
• 15 Wall balls 20/14
• 10 Deadlifts 115/75
• 5 Snatches 115/75

Rest 2 Minutes

2 Rounds
1 Minute at each station 15 Second transition
Row
Mountain Climbers
Situps
Double Unders
Bike

Scored in 2 parts.

BOOTCAMP 10:30 AM
Slam Ball (56 rounds, 28 minutes, 20 sec. work, 10 sec rest x 8 rounds per exercise)
1. Slam ball burpees
2. Slam ball jumping lunges
3. Slam ball plank jacks
4. Slam ball toe touches
5. Assault Bike
6. Traveling push-ups
7. Slam ball Russian twists
8. Rocket launcher slam ball squats
9. Slam ball walking plank

Leave a Reply

Your email address will not be published. Required fields are marked *