1.26.2018

SWOD
Testing
500 Meter Row
and
500 Meter Ski Erg

WOD
AMRAP
Tabata Situps (8 rounds)
30 Second rest
Then:
2 Minutes Pullups
30 second Rest
Then:
Tabata Russian Twists 53/35
30 Second Rest
Then:
2 Minutes Ring Dips
30 Second Rest
Then:
Tabata Flutter kicks (count= 4for1)

BOOTCAMP 10:30 AM
2 rounds, 3 minutes per station
StationĀ 1- 20 TRX rotations/ 200m row/wall sit for the remaining time
Station 2- 20 ball slams/20 wall balls (repeat until 3 minutes are up)
Station 3- 20 high reach sit-ups/ 200 m row/wall sit
Station 4- Kettle bell farmer carry 55#/75# w/ increasing burpees every 10 meters.
Station 5- Partner sled push (partner gets up on sled and you push them 10 meters, switch every 10m)

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