SUNDAY WOD March 4, 2018


SUNDAY WOD March 4, 2018

BootCamp WOD

“BootCamp Fight Gone Bad!”

Three rounds of:
Wall-ball, 20# / 14#, 10 ft target (Reps)
KB Sumo Deadlift High Pull, (Reps)
Box Jump / Set Ups, 20″ box (Reps)
DB Push-press, (Reps)
Row / Airbike(Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points for Total Score

3 Rounds
45 seconds work: 15 rest
Plank w alt leg raise
Superman hold
Side v-ups