April 23, 2017

Strength

Make up day

Wod

10 minute AMRAP

5 hand stand push-up

10 ring row- elevated feet

40m walking lunge

After bash-

100 hollow rocks

 

Bootcamp

9 minute AMRAP

9 burpee box jump

9 ring row

9 kb swing

9 box dip

 

9 minute AMRAP

9 jack knife

9 mountain climber

9 Russian twist

9 thruster

 

9 minute AMRAP

9 sit up

9 db squat to press

9 alt push-up

9 Scissor leg lifts

Jared Coon