Fundamentals
Strength
Push Jerk
3-3-3-3-3
WOD
5 Rounds of
200m run
12 Kb swings
8 Push Ups
4 Knees to Elbows
Bootcamp
5 Rounds of: (Up to the first four letters)
“Spell Your Name”
A: 30 Goblet Squats (54/35)
B: 30 KB Swings (53/35)
C: 30 Calorie Row
D: 30 Push Ups
E: 30 Db Thrusters (35/25)
F: 30 V-UPS
G: 50 Double Unders
H: 30 Push Ups
I: 30 Wallballs (20/14)
J: 30 KB Swings (53/35)
K: 30 V-UPS
L: 30 Box Jumps (24/20)
M: 50 Double Unders
N: 30 Push Ups
O: 30 OH Walking Lunges (45/25)
P: 30 KB Swings (53/35)
Q: 50 Double Unders
R: 30 Pike Push Ups
S: 30 Push Ups
T: 30 Box Jumps (24/20)
U: 30 Calorie Row
V: 30 Pike Push Ups
W: 30 Calorie Row
X: 30 Box Jumps (24/20)
Y: 30 V-Ups
Z: 30 Pike Push Ups
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