2.7.2018

WOD
30 Minute EMOM
5 Stations/6 Rounds
1) 12 Double KB Deadlifts 53/44
2) 9 KB Swings 70/53
3) 12/9 Cal Bike
4) 9 Plate Facing Burpees
5) 12 Wall Balls 20/14
*Every Minute on The Minute… Rest with remaining time. Score is completed rounds + Reps

Bootcamp (10:30 AM)
Faster, Stronger, Longer 3 rounds per set, 30 sec work with a rest for 30 sec between rounds
Set 1- Sprint X-jack Ski squat Crab touch
Set 2- Power knee (right) Prison jacks Power knee (left) Spiderman push-ups
Set 3- Burpee Side suicides Squat pedal 1-2 push-up

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