May 10, 2017

We will be running the wod in heats today.

21-15-9

Power snatch 75 and 45?

Calorie row


Core work

3 rnds

10 hollow rocks

10 v-ups

10 tuck ups

10 sec hollow hold

Rest 1:00


4pm bootcamp

3 rounds 1 minute each

Rope slams

Med ball jack

Burpee

Box jump

Alt push-up

6:15 add

5 minute Ladder

Wall ball

Sit up

Thruster


10 minute AMRAP

10 kb swing

10 plank jack

10 iron Mike

10 walk to push-up

10 jack knife

Jared Coon