WED JUL 5 - Make this short week great!

Buy in: Tabata star jumps

WOD A

10 min. AMRAP:

10 push ups

10 air rows left side (in straight-arm plank, drive one elbow up, toward and past hip while squeezing the shoulder blade)

10 air rows right side

10 burpees

WOD B

12 min. AMRAP:

400m run

10 rail pull ups

20 sec. cumulative hold at top of pull up

10 pike push ups

Cash out: Tabata hollow body rocks

Recent Posts

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat 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...

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING ...