10.24.2018

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November 6, 2020

SWOD18 Minutes to establish:5-Rep touch and go Deadlift maxWOD21-15-9Russian KB Swings 70/53Ball Slams 30/20300 Meter Run after each round10:30 AM Bootcamp30 second intervals, 4 rounds (use rest to get to next station) The idea is all out work because you get 20 seconds to rest.Assault bike 30 secondsRest 20 secondsDBall over shoulder 30 secondsRest 20 secondsAssault bike 30 secondsRest 20 secondsPush-ups 30 secondsRest 20 secondsWall balls 30 secondsRest 20 secondsV-ups 30 secondsRest 20 secondsAssault Bike 30 secRest 20 secSuperman 30 secondsRest 20 sec

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