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WOD Thursday, May 18, 2017

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PERFORMANCE
.
A) Every 2 mins for 4 sets:
3 Front Squats + 1 Push Jerk
.
B) For Time:
50 Box Jumps 30”/24”
100 Front Rack Lunges 75/55
2000m Row
.
FITNESS
.
A) Every 2 mins for 4 sets:
6 Front Squats + 20 sec Side Plank/side
.
B) For Time:
40 Box Jumps 24/20 or Plate Jumps
80 Front Rack Lunges 55/35
1600m Row
.
FIT CAMP
.
A) 20 min AMRAP:
20 KB Deadlift
300m MB Run (2x150m Run)
40 Parallette Jump Overs
50 Mountain Climbers
.
B) 3 Rounds of:
45 sec Plank Hold
15 sec Rest
45 sec Glute Bridge Hold
15 sec Rest