Buy In: Run to Oak Hill, then tabata squat shuffle (4 steps left / 4 steps right)
WOD A
15 min AMRAP:
Run the hill
2 hate makers
20 squats
WOD B
12 min AMRAP:
Bear crawl the hill
Run back down
10 stationary frog jumps (go for height)
25 v-situps
Cash Out: Tabata leg lifts/flutter kicks on break
Buy in: Tabata hollow body hold WOD A Tabata sit ups THEN 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans ...
Buy in Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches . Go until ea. partner has run 3 times. If early,...
Warmup Standard boot camp warm up A) BUY IN Shuttle sprints and sprawls. 4:00: Have class do continuous 100m (50m out and back) shuttle...