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WOD – Bootcamp – Monday – 11/6/17

A. EMOM x12 min
1st; 8-10 goblet squats (challenging weight)
2nd; 8-10 sumo headlift high pull; same weight
3rd; 8-10 strict DB press (challenging weight)

B. ‘Dumbell Fran’
21-15-9
DB thrusters (or KBs); 45/25
Pull Ups/Ring Rows
— record your time! we will be re-testing this!

C. 2 RNFT (on your own time)
60 sec R plank
60 sec L plank
60 sec front plank
25 abmat situps

Alex RuggiereWOD – Bootcamp – Monday – 11/6/17