WODs 10.17.16 - 10.21.16 - 11:45 FIT Bootcamp has been changed to 11:30

The 11:45 class has been changed to 11:30.  

Thank you to everyone for helping and supporting BOA! We could not do it without you!

Grinch Games is coming December 17th.........

We have a bunch of new T shirts for those that want to rep some gear. 

Monday

4 x 100 Meter Sprint rest 90 seconds between

Then

Complete as many rounds as possible in 20 minutes of:
100 double-unders
100-ft. walking lunge - add 10 pounds each round

Tuesday

Find a 1 RM of the complex

1 Clean

2 Jerks

Then

15 Min AMRAP

1 Complex at 75% of 1 RM Above  *Bring bar back to hang before dropping to the floor.

10 Sit Ups

10 Push Ups

Wednesday

Back Squat

5x5 - Score load

Then with a partner complete the following:

50 Stone over shoulder

Run 800 Meters - Both athletes

50 Stone over shoulder

Row 800 Meters

30 synchronized burpees

Thursday

"Morrison"   25 Min strict cap

50-40-30-20-10

Box Jumps 20/24

Wall Balls 20/14

KB Swings 53/35

Friday

For 20 Minutes with a team of four

1 Pull Up

Drag tire 100 feet

2 Pull ups 

Drag tire 100 feet

Keep adding a pull up each round. 

DSC_0108 (2).JPG