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Come for the Fitness

By Nate Gagnon | In WOD | on December 9, 2018

Boot camp:

  1. A) 21-15-9

Lemon squeeze

Plate get up

Hollow rock

– 4 shuttle sprints between each completed round –

  1. B) 3 rounds:

30s burpees to plate

90s Wall ball push press (20/14)

45s push ups

60s jumping pull ups

– rest 60s between rounds –

Fundamentals:

  1. A) 15 min AMRAP:

10 toes to bar

15 plank to push up

20 dead bugs

15 hollow rocks

  1. B) 4 rounds:

12 box jumps (24/20)

12 lunges each leg

12 goblet squats (53/35)

12 push ups

12/10 cal row

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