10.10.2018

SWOD
1-Rep Max Snatch

WOD

16-12-8-4
Deadlift
Weights:
Men: 185/225/275/315
Women: 125/155/185/215
Bar hopping burpees
Sit-ups

10:30 AM BOOTCAMP w/Shauna
Metcon station workout: 45 sec. on, 15 sec. rest for 4 rounds
1. Rip stick (RS) 90 degree jump press
2. TRX tricep extensions
3. Battle ropes
4. Row
5. Slam ball push-ups
6. KB goblet squat and press
7. Bike

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