Saturday, December 31st, 2022 – Bootcamp
General Warm-Up
30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of choice
b) Good Mornings
c) Push-up Hold
d) Band Pull Apart
e) Lunge
f) Superman Hold
a) Cardio of choice
b) Good Mornings
c) Push-up Hold
d) Band Pull Apart
e) Lunge
f) Superman Hold
WOD - 2023
AMRAP 20
COMPETITIVE
20 DB Snatches (50/35)
23 Box Jump Step Down (24/20")
20 DB Overhead Lunges (50/35)
23 Sit-ups
PERFORMANCE
20 DB Snatches (35/25)
23 Box Jump / Step up Step Down (24/20")
20 DB Overhead Lunges (35/25)
23 Sit-ups
LIFESTYLE
20 DB Snatches
23 Box Jump Step Down
20 DB Overhead Lunges
23 Sit-ups
COMPETITIVE
20 DB Snatches (50/35)
23 Box Jump Step Down (24/20")
20 DB Overhead Lunges (50/35)
23 Sit-ups
PERFORMANCE
20 DB Snatches (35/25)
23 Box Jump / Step up Step Down (24/20")
20 DB Overhead Lunges (35/25)
23 Sit-ups
LIFESTYLE
20 DB Snatches
23 Box Jump Step Down
20 DB Overhead Lunges
23 Sit-ups