12/9/2019 - WOD A

Strength/Skill
EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 - 1L / 1R Turkish Get-Up (Building)
MIN 2 - Static Hold of Choice!*

*Wall-Sit
Plank
Active Squat
Bar Hang
HS Hold
Hollow
Superman
Plate OH Hold
KB Front Rack

Workout
AMRAP x 20 MINUTES
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings (53/35)|(35/26)
1:00 Ring FLR or Plank


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12/9/2019 - Boot camp


Workout
3 ROUNDS FOR TIME
400m Run
20 DB Box Step-Overs
15 DB Suitcase Deadlifts

-15:00 Hard Cap-


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Comments

Stephanie Ross 1 month, 2 weeks ago / Reply

12/9/2019 - Boot camp: 14:11
Notes: 3 rounds for time 400m row each round 20 - 12” box step over with 10# DBs 15 - 10# DB deadlifts

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