by  in BOOTCAMP

WOD – Bootcamp – Wednesday – 1/3/17

A. 3 Rounds Not for Time

30 sec weighted wall sit; use KB in goblet position as load

30 sec high plank hold 

30 sec hollow hold

B. EMOM x12 min

1st; 5 double kb or dumbell squats (holding front rack); (35’s/20’s)

2nd; 30 sec overhead hold with plate (keep midline stability) 

3rd; 10 wallballs

C. For time 

400m run 

24 db alt arm snatches; 35/25

200m run 

24 burpees

200m run 

24 walking lunges; 12/leg

50 dubs/100 singles 

Alex RuggiereWOD – Bootcamp – Wednesday – 1/3/17