Friday, July 29 2016.

Friday, July 29 2016.

 

CROSSFIT:

 

WOD - 'THE SEVEN'

 

7 Rounds for time

 

7 HSPU

7 Thrusters 135/95

7 Knees to Elbows

7 Deadlifts 245/165

7 Burpees

7 aKBS 70/53

7 Pullups

 

 

 

 

BOOT CAMP:

 

WOD - Every 2min. for 3 rounds

a - 20 Wallballs + 16 Walking Lunges

b - 400m Row

c - 15 Burpees

d - 7 Laps

e - Rest

 

CLOSER - 4 Rounds

40sec. Plank Hold

40sec. Rest