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THU APR 6 - Jumpin' and steppin'


Buy In: Tabata rail pullups

WOD A

15 min AMRAP: 10 pike pushups 20 box jumps 30 v-situps 40 straight leg calf jumps 50 jumping jacks

Run 50m shuttle every 3 min.

WOD B

9 min AMRAP: 20 leg lifts 20 step ups to high knee (10 per leg) 20 wall / bench pushups

Bear crawl 15m shuttle every 3min.

Cash Out: Tabata pushups / mtn climbers on breaks


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TUE DEC 1 - 201201

Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then Run 250m, rest exactly 2 min, then proceed to WOD B WOD B 4 r

MON NOV 30 - 201130

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repe

FRI NOV 26 - 201126

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping squats (G

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