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WED JUN 7 - Threeple


Buy In: 1 min max straight leg calf jumps, 1 min dive bomber pushups WOD A

11 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m down and back. 2nd person: Jumping Jacks 3rd person: 7 situps then rest

At 4 and 8 minutes: 1 min pushup hold WOD B 11 min AMRAP: 1st person: 50m high knees there, butt kicks back 2nd person: hold something! plank, squat, v-situp, ground thrust 3rd person: 7 pushups then rest At 4 and 8 min: 1 min max scissor kicks

Cash out: 400m run / tuck jumps until last person arrives


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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

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

Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu

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