Thursday, September 1 2016.

Thursday, September 1 2016.

 
 

CROSSFIT:

Day 19.

 

WOD - Alt. EMOM 36

1. 18/14cal Row
2. 2 Rope Climbs / 4 RC Progressions / 12 Ring Rows
3. 20sec. Left Hand KB Waiter Hold 53/35
4. 25 AbMat Situps
5. 20sec. Right Hand KB Waiter Hold
6. Rest
 
 
 
 

BOOT CAMP:

Day 2.

 

SKILL –

Back Squat
Front Squat
Overhead Squat
 
 

WOD – For time

20 Overhead Squats *
400m Run
30 Front Squats *
400m Run
40 Back Squats *
10 Burpees
 

 

 
*Barbell taken from the rack.