4.30.2018

SWOD
8 EMOM
2 Deadlifts
4 Rounds @ 75%
2 Rounds @ 85%
2 Rounds @ 90%+


WOD
“Elizabeth” (Last completed 11.2.2017)
21-15-9
Squat Cleans 135/95
Ring Dips

10:30 Bootcamp
2 rounds each station, 20 reps
Station 1:
1. Med Ball DB cleans
2. Bent over fly (Rx 20/10lb.)
3. Frog sliders
4. Glute bridges (weight optional)
Station 2:
1. D ball over shoulder (Rx70/50)
2. Push-ups
3. Weighted sit-ups (Rx 20/15)
4. Side plank sliders (Side plank, top leg on plate, slides in and touch knee to elbow- option bottom leg on knee not toes)
Station 3:
1. Bent over row (Rx 25/15lb.)
2. Sumo deadlift high-pull (Rx 75/55lb.)
3. Plank paper plate knee tucks
4. Plie jumps

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