Strength
WOD A
Complete as many rounds as possible in four 4-minute sets. Rest 2-minutes between sets:
400/500m Row
12 Toes-to-bar
8 Hang Power Snatch #65/95 (M50+ #53/75)
**After the rest, pick up where you left off from each round in the AMRAP.**
Scaled METCON:
Complete as many rounds as possible in four 4-minute sets. Rest 2-minutes between sets:
400/500m Row
12 Hanging Knee Raises
12 American Kettlebell Swings #35/53
**After the rest, pick up where you left off from each round in the AMRAP.**
Bootcamp
WOD A
Bootcamp
20 EMOM
Min 1- 5 Bicep Curls/5 Tricep Dips
MIn 2- 5 Medball Deadlifts/3 Medball Slams
Min 3- 5 Plate Front raises with steering wheel turn/5 Plate
Ground to overhead Press (Rx:45/25)
Min 4: 10 Singles/Dubs/6 Pulse Squats
