8-10 WOD : CF w/Jen K 9:00am & Bootcamp w/Jen K at 11:00am

Warm Up:
Row 500m
Mob – banded ham/quick hip
Dynamic stretches
2x 10ea front kicks, back kicks, side kicks
1 lap walking lunge w pass thrus
10 OHS squats w pvc

WOD: AMRAP 25min
1 rope climb (scale w 3 rope pulls or 5 pull-ups)
6 DB clusters (40/25)
9 high point jumps (12″ above your highest reach)
12 weighted walking lunges (40/25)
Run 200m

$$ plank circle of (certain) death

Published by Transformations Made Possible


Leave a comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: