Announcements
Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.
Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2-3x:
100 meter row
5 inchworms
10 air squats
10 walking lunges
5 dynamic 90’S each arm
Metcon
Metcon (No Measure)
10 minute mini-AMRAP
10 kb swings
10 box jumps
10 goblet squats
30 DU/60 single
3 minutes of rest
Metcon
Metcon (No Measure)
8 minute mini-AMRAP
8 front squats
8 push press
8 pull ups/10 ring rows
25 DU/50 single
2 minutes of rest
Metcon
Metcon (No Measure)
6 minute mini-AMRAP
6 wall balls
6 deadlifts
6 toes to bar
20 DU/40 single
1 minute of rest
Metcon
Metcon (No Measure)
4 minute mini-AMRAP
4 HSPU/ wall walks/8 HRPU
4 squat cleans
4 barbell hopover (8 total)
15 DU/30 single
Finisher
2,000 partner row (split evenly) one working, one resting
stretch/foam roll
