THU JUN 8 - Running and jumping

Buy in: Run to Oak Hill (or similar distance), then Tabata Spider-Man lunges WOD A 15:00 AMRAP: Hill sprint 20 walking lunge steps 10 jumping squats At 10:00 and 5:00 to go, pause to do 8 burpees, con

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps 10 plan

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats