Thursday, March 7th, 2024 – Bootcamp

Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –
1 Round/20 Seconds Each

Band Pull Overs
Band Snatch Grip Overhead Press
Dynamic Squats
Inchworm
Squat Hops

Strength

Every Minute on the Minute X 11 Minutes
1) 3 Box Jumps (Build)
2) 5 Wall Walks or Moving Handstand Variation You Need to Work On
3) Rest

Every Minute on the Minute X 3 Rounds
1&2) 6 Strict Pull-Ups
3) Max Strict or Kipping or Butterfly Pull-Ups

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)

As Many Rounds as Needed
2 Clean and Jerk (Build to Workout Weight)
2 Burpees Over Bar

WOD

9-6-3 Reps for Time (10 Minute Cap)