Thursday 201112

WOD
As many rounds in 5 minutes
15 kettlebell swings, 53/35 lb. kettlebell’s
10 push-ups
Rest 1 minute
Every Minute on the Minute (EMOM) 10 minutes
10 strict pull-ups
Rest 1 minute
As many rounds in 5 minutes
15 kettlebell swings, 53/35 lb. kettlebell’s
10 dips
Rest 1 minute
EMOM 10 minutes
10 dumbbell bench press, 50/35 lb. DB’s
Rest 1 minute
As many rounds in 5 minutes
15 kettlebell swings, 53/35 lb. kettlebell’s
10 Barbell Curls
, 45/35 lb.

Note: Record total reps to log

Boot Camp
As many rounds in 5 minutes
15 kettlebell swings
10 push-ups
Rest 1 minute
Every Minute on the Minute (EMOM) 10 minutes
7-10 Tempo Ring-rows
Rest 1 minute
As many rounds in 5 minutes
15 kettlebell swings
10 dips
Rest 1 minute
EMOM 10 minutes
7-10 dumbbell bench press
Rest 1 minute
As many rounds in 5 minutes
15 kettlebell swings
10 Curls

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