15-11-2017 BC

YiQi – Bootcamp

Warm-up

2 Rounds:

6 Wall Balls

6 Sit-Up and Throw

6 Jumping Pull-Ups

Metcon

Metcon (4 Rounds for reps)

4 x 4 minute AMRAP:

12 Sit-up and Throw

12 Wall-balls

6 Jumping Pull-ups

6 Push-ups

*Rest 1 minute between each 4 minute AMRAP
*Use plates to allow for everyone to do Jumping Pull-ups

Skills & Strength

Accessory Work For Quality:

3 sets:

– DB Bulgarian Split Squat x 8/leg @ 21X1 tempo

– 1-arm DB Bent Over Row x 6/arm @ 21X1 tempo

– High Plank Reaches x 20 reps, alternating (2-3 second pause)

Posted in: WOD