4.16.2018

SWOD
10 Rounds
Every 90 Seconds
2 Tempo Deadlifts @ 65% of 3-rep max
4 seconds up and 1 second down

WOD
12 Minute AMRAP
15 Wall Balls 20/14
3 Push Jerks 155/105
15 Wall Balls 20/14
6 Push Jerks
15 Wall Balls
9 Push Jerks
And so on… Increasing the number of Push Jerks each round by 3.

10:30 AM Bootcamp (Open to all members. Share this with your friends! This is a great way to get them into the gym.)
1 min per station, 6 rounds
Station 1: 100 m. run to wall sit
Station 2: DB Plank rows (35/20 Rx)
Station 3: 10m OH plate lunges w/ 3 squats every 10m (35/45 Rx)
Station 4: RIP stick rebounder (attach low and face away from anchor, squat and press arm up at top, opt. add jump with small rotation at bottom toward anchor, switch at 30 sec.)
Station 5: TRX leg curls

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