SUNDAY WOD August 7, 2016

6
Aug

SUNDAY WOD August 7, 2016

578
BootCamp WOD
INTENSITY

 

“Dirty Dozen”

A.
AMRAP in 12 min.
(With KB)
4 Windmills
8 Rack Squats
12 Snatches

* Right side first, then switch to Left side.
* Then do 8 Burpee Pull-Ups between rounds

……….Rest 2 minutes………

B.
AMRAP in 12 min.

One-Arm Racked/One-Arm Farmer’s Carry 50 meters, then switch sides and walk back 50 meters.
Lateral Bear Crawl 10 yards, then 10 Bear Hops, Lateral Bear Crawl back, then 10 Bear Hops.

……….Rest 2 minutes……….

C.
AMRAP in 12 min.

Weighted Duck Walks for 10 yards, then 20 plank spread eagles, Reverse Weighted Duck Walks back.
Army crawl 10 yards, then floor plank KTE, then Army Crawl back.