by  in BOOTCAMP

WOD – Bootcamp – Monday – 12/4/17

6-8 min skill practice
– dubs or just better singles
– rope climbs for people that cannot rope climb at all have then sit on box then wrap feet
to try to stand on rope https://youtu.be/iNOZxlR09_Q
Everybody should leave with better understanding of movement and tips on how to practice to get better.

3 rounds for max reps :

on a running clock…
From 0:00-3:00, run 400 meters then double-unders/singles
From 3:00-4:00, db push jerks (40/25)
From 4:00-5:00, pull-ups
From 5:00-6:00, db hang squat clean (40/25)
Rest 3 min between rounds

Score is total reps

Alex RuggiereWOD – Bootcamp – Monday – 12/4/17