WODs
 | Tue, Nov 21 2017 |  |
| 20171121 MetCon | 20171121 Fitness / Bootcamp |
20171121 MetCon
(Time)
5 RFT:
3 Deadlifts (275/185)
6 Bar Muscle Ups (scale to Jumping/ Banded Bar Muscle Ups)
9 Box Jumps (30”/24”)
|
20171121 Fitness / Bootcamp
(Weight)
4 Rounds, not for time:
7 Touch and Go Deadlifts (60% 1RM)
7 DB/KB Standing Push Press
7 Barbell Lunges (40% 1RM BackSquat
7 Good mornings (Plate to chest) (25/10)
7 DB/KB Calf Raises (off 45# Plate)
7 (per leg) Single Leg Glute Bridge (off Box)
| Duane | 40ish min. - 50 Calorie Row added to beginning of each roung Rx | 255# DL, 45# PP, 135# Lunge, 25# GM, 45# DB Calf Raises, 18” Box GH Raises |
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