1.14.2019

SWOD
15 Minutes
Build to a heavy 3-rep Overhead Squat

WOD
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

10:30 AM Bootcamp
5 min per round, 10 reps of each movement
Round 1:
Burpees
Bicep curls
Goblet squats

Round 2:
Box jumps (24/20)
Plate drivers (hold plate out straight and drive it left and right)- (35/25)
Sumo squats

Round 3:
Squat jumps
Push-ups
Lunges (10 per leg)

Round 4:
Straddle bench hops
Triceps dips
Skaters (5 per leg)

Round 5:
Step-ups
DB bench press (50/35)
DB get-ups

Round 6:
Bench hop overs
Bent over rows
Plank jacks

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