October 21, 2016

By October 20, 2016 wod No Comments

Workout of the Day
For Time
1000m Row
800m Run
60 Wall Balls 20/14#
40 Pushups
20 Cals Assault Bike

Bootcamp
Warm up – Dynamic Warm Up

Strength
4×5 – Hang Clean – Build to mod weight

WOD
Part 1
3 Rounds
7 Hang Cleans @60%
90 sec Row
30 sec max burpees

** 2 min rest

Part 2
3 rounds
15 pushups
10 Pullups
10 Lunges each/alt

** 2 min rest

Part 3
3 rounds
20 KB swings
1 min max wall balls

Post your scores to the Whiteboard.

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