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WOD – Bootcamp – Monday – 4/9/18

3 sets NFT
10 bird dog with 3 sec pause at extension squeezing glutes foot dorsiflexed and clenched fist extended
10 hallow rocks
30-45 sec wall sit
100 m run

AMRAP  20
10 burpees
10 calorie row
10 sit-ups
10 alt arm kb clean and jerks-5 each arm; 35/20
10 lunges/leg; unweighted
100 m sled push

Alex RuggiereWOD – Bootcamp – Monday – 4/9/18