Buy in: Tabata sprawls / hold top of pushup hold during rest
WOD #1
2 rounds for time: 400m run 30 jumping squats 15 pull ups
If done early, rest and cheer others on, or max walking lunges.
WOD #2
15 min AMRAP: 400m run 80 squats 60 sit ups 40 push ups 20 burpees
At 5 and 10 min, 75 mtn climbers.
Cash Out: 1/2 tabata leg lifts, scissor kicks on rest
Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers...
Buy In : 100m high knees 1 min max lying leg raises WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter...
Warmup Standard boot camp warm up A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest B) STRENGTH 4 rounds: 45sec...