Thursday 08.10.17

You know you had a good WOD when it ends like this!! 

WOD:
Every 4 Minutes for 24 Minutes
200M Run
25 Wall Balls (20/14)
10 Burpees

BOOT CAMP WOD 1:
Circuit (Each movement @ :45 & :30 seconds)
1. Mountain Climbers/ V-Ups
2. Ring Rows/ Plank Hold
3. KB Deadlift/Bicyle
4. High Knees/Superman Hold

BOOT CAMP WOD 2: 
As Many Rounds (and Reps) As Possible in 4 Minutes
21-15-9
KettleBell Swing (53/35)
Wall Balls (20/14)
Rest 3 Mintues
As Many Rounds (and Reps) As Possible in 4 Minutes
15-12-9
Box Jumps (24/20)
Dumbell Thrusters (53/35)
Rest 3 Minutes
As Many Rounds (and Reps) As Possible in 4 Minutes
9-6-3
Burpees
Goblet Squats (53/35)

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