Buy in: 1 min max alligator crawl / 1 min max crab walk.
WOD
Teams of 3 must complete:
2400m run 240 squats 210 situps 180 pushups
Exercises can be split up in any way, but teams must do the same exercise together except for runner. Only 1 runner may run at a time. 22 min time limit.
Extra credit for teams that finish before time limit: AMRAP: 3 hatemakers 6 leg lifts 9 leg lift twists
Cash out: 2 min squat hold
Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times
Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sc
Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit