WOD & BOOT CAMP - 7.26.16

Strength:Superset the movements

A). Backrack Walking Lunges 3 Sets of 20 Reps - 10 each leg AHAP

B). Ring Dips 3 Sets of 6 Reps Weighted if Possible

Conditioning: 20min OT2min 3 Ring Muscle Ups (Scaled 6 C2B) 5 Deadlifts (225/150) 7 HSPU

BOOT CAMP 12 Days of Christmas in July (reversed)

12 walking lunges with Wallball 11 z sit-ups 10 wallballs 9 burpees 8 cals on bike 7 box jumps 6 deadlifts 135/95 5 HSPU 4 100 meter row (400 meter row) 3 MU or C2B 2 G2O 135/95 1 mile run