Warm Up - 02/13/2018 - Warm Up

2 rounds:
1 min jump rope
10 RKBS
10 single arm ring rows (5 each)
10 single arm scalp pull ups (5 each side)
10 hollow rocks

WOD - 02/13/2018 - WOD

For Time (35:00 Cap)
50 KBS
40 TTB
30 box jumps (24/20)
20 pull ups
10 wallwalks
20 pull ups
30 box jumps
40 TTB
50 KBS


A - 02/13/2018 - A

A. Metcon 1: 5 RDS

(2:00 On/1:00 Off)

55 DU

ME HSPU



B - 02/13/2018 - B

B. Metcon 2: 33-27-21-15-9

Row CAL

Wallballs (30/20)



C - 02/13/2018 - C

C. 3 RDS:

8-12 DB Bench Press

(1:00 Rest)

8-12 DB Rows

(1:00 Rest)



D - 02/13/2018 - D

Part 2

D. Metcon: AMRAP 15

Freestyle Down

Breast Stroke Back



Boot-Camp #1 - 02/13/2018 - Boot-Camp #1

AMRAP 12
12 Box Step Ups
12 Burpees
12 DU