Warm up
3 Rounds
10 High Pulls
10 Sumo Deadlifts
10 Swings ( kettle bell swing using a 10lb plate)
Bootcamp WOD
"Jackie"
800m (.5)
50 Thrusters (two 5 lb dumbells)
30 DB Rows (two 5 lb dumbells)
Skill/Strength
3 rounds
8 Sumo Deadlift High Pulls. (26/36lbs kettle bell)
Post WOD Stretch
Bike stretch ( lower back)
Cashout
5 rounds
30 sec planks
Times:
Donna 8:19
Julia 8:14
Trish 8:18
Tyler 9:31
No comments:
Post a Comment