Friday's WODs

Another day of hard work for my boot campers. 1 week down for the December session and 3 to go.  I'm excited to see what everyone is capable of this month!  Here are today's workouts:

Friday
5:30 a.m.
21-15-9 (reps)
-Cleans (Full Squats!!)
-Pull Ups

Kirsten getting ready to crush the WOD!

*Fastest Time: Kirsten-7:56

Then...
10 min. AMRAP with a Partner:
-Row 10 calories
-Butterfly sit ups until partner reaches 10 calories

Micaella, Nelia and Griselda looking great after a tough workout.

Most Calories Rowed: Holly & Nelia-110

Friday 
7 a.m.
21-15-9 (reps)
-Cleans (Full Squats!!)
-Pull Ups

Robin pushing through the pain!

*Fastest Time: Robin-9:32

Then...
10 min. AMRAP:
-Row 10 calories
-10 V-ups
-25 singles (jump rope)

Great form, Steph!

Most Rounds: Karen-5 + Row

This workout may be hard to make up if you missed today, but you can always use dumbbells for the cleans and sub push ups for the pull ups. If there's a will, there's a way. Get a great workout in so you can enjoy your weekend, guilt free!