2.12.2018

SWOD
12 Minute EMOM
4 Minutes on each movement
3 Strict Press
2 Push Press
1 Push Jerk or Split Jerk
Goal is to go as heavy as possible on each movement. 3 Scores will be recorded. Your 3-rep max strict press, 2-rep max push press, 1-rep max jerk.

Rest 3 Minutes

WOD
12 Minute AMRAP
5-10-15-20… And so on
V-ups
Snatches 75/55

Bootcamp (10:30 AM)
HIIT style workout:
3 rounds of the following with a 30 minute cap
40 Goblet Squats
30 Sit-ups
20 Push-ups w/ feet elevated on plates (decline)
2 minutes Row
40 TRX switch lunges
30 Mountain climbers (2 for 1)
20 Plate push-ups
2 minutes Row
40 burpees alternating Tuck jumps (20 of each)
30 V-ups
20 pull-ups

Cash-out is EMOM: Plank and Russian twists for 6 minutes

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