Kinetic Bootcamp

Jackie 1000 m row 50 DB thrusters 25 pull-ups

Part I- EMOM 8 minutes EVEN- 2 wall walks ODD- 8 HR push-ups   Part II- Tabata KB swings Squats Sit ups KB SDHP

Part I-EMOM 12 Even- 8 DB Snatches (alternating) Odd-10/8 cal row   6 min AMRAP: 5 burpees onto a plate 20 plate rows 10 plate G2O

Join us for Memorial Day “Murph”!

Partner WOD 3 rounds for time Partner #1 40 DB Snatches (Alt) 30 Toes to bar 20 HR Push-ups   Partner #2 400 m run

“Fran” 21-15-9 DB Thrusters Pull-ups

Benchmark #4 Run 1 mile

11 min AMRAP of 11 supermans 11 burpees 11 squats IMMEDIATELY into 800 m run then IMMEDIATELY into 3 rounds of: 11 v-ups 11 push-ups 11 squat jumps

Part I- 2 rounds of 1 min jumping jacks/ 1 min hands up high knees Part II- Partner WOD 20 min AMRAP Partner #1 4 man makers 12 box jumps 16 v ups Partner #2 400 m run

Part I- EMOM 8 min Even- 6 toes to bar Odd- 8 single arm DB swings (each arm) Part II- 9 min AMRAP 20 flutter kicks 20 step ups 20 box push ups