WED06DEC2017

completion

Click here for more info on our Bucks for Burpees Campaign

WOD

Conditioning
Every 4 Minutes for 5 Rounds:
18/15 Cal Row
12 C2B Pullups | 5 Ring MU
14 Alt KB Weighted Step Ups 20″ (53s/35s)

Share a rower with a partner if needed and stagger your starts as needed: 
i.e. Partner A starts at 0, B starts at 2, A starts at 4, B starts at 6, etc.

Record your time for each round. You have 4 min to do your round. If you don’t finish your round in 4 min, you move to the next round. If you finish in under 4 minutes, rest until your next round.

Midline
3 sets
20 hollow rocks
10 GHD hip extensions

Extra

Jerk Dip + Power Jerk + 6 sec OH hold:
14 min working to max

Back Squat:
10 min EMOM – 1 rep w/ 3 sec. pause, working up to 80-85%

in as few sets as possible – 60 lateral HS steps on wall (keep it 30/30 but break up as desired)

3 attempts Max distance UB HS walk

Bootcamp

Strength
3 sets
20 hollow rocks
10 GHD hip extensions

Conditioning
4 Rounds for time:
10 Cal Row
10 Banded Pipe Pull-downs
10 Alternating Step-Ups (weighted as able)

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