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
250m Row
Then 2x:
10 Walking Lunges
5 Walkouts w/push-up
10 Squat Therapy
5 Burpees
Finish with:
100 Jump Rope Singles
Metcon (Time)
For Time:
10 DB Renegade Rows (40/20)
300m Run
10 Front Squats (85/55)
300m Row
5 Manmakers
300m Run
8 DB Renegade Rows
200m Row
8 Front Squats
200m Run
4 Manmakers
200m Row
6 DB Renegade Rows
100m Run
6 Front Squats
100m Row
3 Manmakers
100m Run
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
4 Burpees
6 TTB
8 Lunges
10 Mountain Climbers
Finisher
Tabata:
Med Ball Toe Taps/Med Ball Plank Touch
