10.24.2018

SWOD
18 Minutes to establish:
5-Rep touch and go Deadlift max

WOD
21-15-9
Russian KB Swings 70/53
Ball Slams 30/20
300 Meter Run after each round

10:30 AM Bootcamp
30 second intervals, 4 rounds (use rest to get to next station) The idea is all out work because you get 20 seconds to rest.
Assault bike 30 seconds
Rest 20 seconds
DBall over shoulder 30 seconds
Rest 20 seconds
Assault bike 30 seconds
Rest 20 seconds
Push-ups 30 seconds
Rest 20 seconds
Wall balls 30 seconds
Rest 20 seconds
V-ups 30 seconds
Rest 20 seconds
Assault Bike 30 sec
Rest 20 sec
Superman 30 seconds
Rest 20 sec

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