11/20/15 – Friday

CrossFit                                                                 Boot Camp
Warm Up                                                                Warm Up
2 rounds:                                                                2 rounds:
10 pass throughs w/ pvc                                       25 jumping jacks
10 push press w/ bar                                             20 sit-ups
10 DL w/ bar                                                           15 push-ups
30 sec hand stand hold                                         30 sec hand stand hold

WOD                                                                       Workout
10 min                                                                     20 min
odd min- 7 snatch grip DL @ 125/95                   :30 work/ :30 transition & rest
even min- 7 HSPU                                                   sit-ups
   then                                                                       ring rows
10 min AMRAP                                                        box dips
12 power snatch 75/55                                           hand stand hold
24 DU                                                                        jump rope

Cool Down                                                               Cool Down
tabata plank holds                                                   tabata plank holds