WODs 10.17.16 - 10.21.16 - 11:45 FIT Bootcamp has been changed to 11:30
/The 11:45 class has been changed to 11:30.
Thank you to everyone for helping and supporting BOA! We could not do it without you!
Grinch Games is coming December 17th.........
We have a bunch of new T shirts for those that want to rep some gear.
Monday
4 x 100 Meter Sprint rest 90 seconds between
Then
Complete as many rounds as possible in 20 minutes of:
100 double-unders
100-ft. walking lunge - add 10 pounds each round
Tuesday
Find a 1 RM of the complex
1 Clean
2 Jerks
Then
15 Min AMRAP
1 Complex at 75% of 1 RM Above *Bring bar back to hang before dropping to the floor.
10 Sit Ups
10 Push Ups
Wednesday
Back Squat
5x5 - Score load
Then with a partner complete the following:
50 Stone over shoulder
Run 800 Meters - Both athletes
50 Stone over shoulder
Row 800 Meters
30 synchronized burpees
Thursday
"Morrison" 25 Min strict cap
50-40-30-20-10
Box Jumps 20/24
Wall Balls 20/14
KB Swings 53/35
Friday
For 20 Minutes with a team of four
1 Pull Up
Drag tire 100 feet
2 Pull ups
Drag tire 100 feet
Keep adding a pull up each round.
