Memorial Day Boot Camp!
Warm -Up:
400 m. MB Indian Run
(4 Groups)
2 Groups of men (Adv./Beg.)
2 Groups of women (Adv./Beg.)
WOD:
Complete 5 Rounds at each station.
Complete one station before moving to the next
Station #1: MB Thrusters x 30 + 200 m. Row
Station #2: KB Swings O.H. x 30 + 400 m. Run
Station #3: Burpee Broad Jump (Down & Back) + Jump Rope x 100
RidgeWOD: Memorial Day Double
Morning:
Strength: Front Squat - 6 x 4x @ 80%
WOD: NFT
15x Front Squat @ 95% 3RM
200m. OH Walking Lunge w/ 45# Plate
800m. Farmers Carry w/ 70# DBs
Afternoon:
"Elizabeth"
21x - 15x - 9x
135# Clean and Jerk
Ring Dips
Durability: 5 x 200m. Sprint (30 seconds REST between) > 100x Crunches
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