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OUR BLOG

Pennywise

By Jbrause | In WOD | on September 17, 2017

He thrusts his fists against the posts and still insists he sees the ghosts.

 

Fundamentals:

Strength

Deadlift

5-5-5-5-5

WOD

For Time:

20 KB Deadlift

200m RUn

8 Burpees

20 KB Swings

200m Run

8 Burpees

20 Goblet Squats

200m Run

8 Burpees

 

Bootcamp

Part A:

A1) 6-6-6-6

DBL KB Row + Thruster

A2) 6-6-6-6

Ring DIps or Box Dips

A3) 30s Plank hold per side in between rounds

Part B:

12 min AMRAP

100m Medball Run (20/14)

12 Wallballs

6 Burpee Box Jump Overs (24/20)

 

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