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
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