11.5.2018

SWOD
9-7-5-3-1+
Back Squats

WOD
Row 2000 Meters
10/7 Muscle-Ups
20 Burpees
30 Double-Unders
40 Hang Power Cleans 115/75
30 Double-Unders
20 Burpees
10/7 Muscle-Ups

10:30 AM Bootcamp
4 rounds 30 sec on 10 sec off
1. Battle ropes
2. KB clean and squat
3. 1 leg bench overs
4. 20 plate drivers (holding 10 lb./20lb. plate)
5. Jumping lunges
6. Burpee jumping pull-ups
Cash-out: Partner, 3 rounds 1 partner 300 m run and Other partner does assault bike max calorie switch each exercise

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