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WOD – Bootcamp – Monday – 11/13/17

EMOM x12 min;
1st; half kneeling, DB or KB press x5/arm (arm opposit of knee down is working arm)
2nd;  tempo goblet squat x5 reps; heavier than last week’s; 3 sec down; 3 sec hold @bottom
3rd; 10 pushups

15 min amrap
200m run
5 man makers; 35/20
10 pullups or ring rows
15 sit ups
20 OH plate walking lunges; 25/15

Alex RuggiereWOD – Bootcamp – Monday – 11/13/17