WOD & BOOT CAMP - 7.28.16

Strength:Every 20 seconds for 10 Minutes. 1 Power Clean and Jerk @ 65% of your 1RM C&J

Conditioning: Hero workout “Manion” 7 rounds for time 400 Meter run 29 Back Squats (135/95)

** 35 Minute Time Cap ****

BOOT CAMP 400 meter run

2 rounds: 10 weighted stepups holding KB 12 kb swings 14 scooter pikes 16 hand release push-ups

4 rounds 10 cal bike or 15 cal row 200 meter sprints

2 rounds: 16 weighted stepups w/ KB 14 KB swings 12 scooter pikes 10 hand release push-ups

400 meter run