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SATURYAY June 11th

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8am Boot Camp 

830am EWOD

930am Community WOD

EWODS 

EWOD 1. 10 min AMRAP 

16/ Dumbbell snatch   8 per arm. (50/35)  (35/20)

8/ DB box step ups 4 per side. (24/20) in box 

4/ DB clean n jerk 2 per side. 

200m sprint. 

3min rest

EWOD 2.  10 min AMRAP 

20/ DB floor presses   10 per arm    (50/35)

16/ DB squat clean.       8 per arm

12/ tricep box /bench dips  total 

6/ DB bicep curls.  both hands for 6 total..

3min rest 

EWOD 3.    10 min AMRAP

12/ DB rows off the box.     6 per side (50/35)

8/ DB push-ups 4 per side  *advanced stand DB on end..

12/ oblique bridges  6 per side 

8/ cal bike. 

Community WOD

“Eva STRONG”

5RFT with a partner 

24 Dubs each

19 Toe 2 Bar (total)

2 Clean & Jerks (205/135)

400m Run together 

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