MON16OCT2017

WOD

Strength
Front Squat: Build to Heavy set of 3

Conditioning
A) For Time: 20 Wallballs (20/14)
40 Abmat Situps (R+ 20 GHD)
16 Wallballs
32 Abmat Situps (R+ 16 GHD)
…12/24, 8/16, 4/8

B) Rest 2 min. Then 1 set Max UB wallballs

*two scores = time, and reps of WBs

Extra

Snatch Pull + Snatch:
50/2, 60/2, 70/2, 75/1, 80/1, 83-90/1*4
*every 90 sec.

12 min. EMOM
min. 1) 2 kipping Pullups + 2 TTB + 2 Bar MU
min. 2) 4 candlestick roll ups + 6 alt. pistols

After
4 min. Tabata – Hollow rocks

Bootcamp

Strength
Front Squat EMOM: 6 sets of 3 building

Conditioning:
Every 2 minutes for 4 Rounds:
60 Single Unders
30 Wallballs
*Rest remaning time
60 Single Unders
20 Wallballs
*Rest Remaining time
60 Single Unders
15 Wallballs
*Rest Remaining time
60 Single Unders
10 Wallballs
*Record each individual round

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