Announcements
HCF Holiday Party THIS FRIDAY! 5pm WOD, 6pm Party.
*Bring a toy donation as well as an appetizer or dessert*
Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
30/10/4
100 meter run/row
air squats
sit ups
Metcon
Metcon (Time)
1,600 meter row
75 KB swings
50 push ups
1,200 meter row
60 KB swings
40 push ups
800 meter row
45 KB swings
30 push ups
Finisher
2 rounds:
25 sit ups
100 meter farmer carry
25 DU/75 singles
