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MON APR 9 - Mondays are the best...ha!


Buy in: Tabata jumping press ups + 2 min. plank hold – for jumping press ups, place both hands on a chest high wall and then jump and press to straight arm lockout.

WOD 2 man Team WOD, 22 min AMRAP: 40 Burpees 60 v-situps 80 Jumping Squats 100 Side to side mtn climbers 200 high knees 300 flutter kicks

Rules: 1. Teams may divide reps for each exercise between each other as they see fit. 2. Only one team member may work on the exercise at a time. 3. The other team member will do 250m run, then tag off. 4. Each exercise must be completed before the team may move onto the next exercise.

Cash out: Bottom to bottom tabata squat


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SAT JUL 24 - 210724

Buy in: Tabata Top to Top pushups WOD #1 (16 min.) 12 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps Run 400m at halfway mark. At end of WOD – tabata side plank rotations WOD #2 (16 min.) 1

FRI JUL 23 - 210723

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers OR window washer abs B) CONDITIONING 12 min. AMRAP: 250-meter run 10 walking lunge steps 10 Cossacks 10 prisoner good mornings 10 b

THU JUL 22 - 210722

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)