070601 Friday

0600 Boot Camp

W/U:
3711
30-20-30

WOD:
Tabata: 1:00 on, 0:30 off
KB Swing
Plyo Hop
DB Push Press
DB Clean
Pushups
3711
Repeat 2x

C/D:
Abmats 100x


1700 Crossfit

W/U:
3711
4 Tyre Flips/ Hops

WOD:
600 yd with sled (+ 45 lbs plate)
4 Tyre Flips/ Hops (2x)
50 Wallballs (14 lbs)
For Time

Time: 10:25

C/D:
Abmats 100x


1800 Self Defense
W/U:
3711 (throwing punches all the way)

Skills:
Punching
Knees
Knife Defense
Gun Defense