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WED AUG 9 - Over the hill


Buy in: 2 min. plank hold, then Run to Oak Hill

WOD A

12 min. AMRAP:

Backward uphill run (run down normal)

20 air squats

20 walking lunge steps

WOD B

12 min. AMRAP:

Hill sprint

30 jumping squats

15 knees to elbow situps

5 pike push-ups

Cash out: Tabata scissor kicks with bottom of leg raise hold on breaks


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Buy in: Tabata sprinting WOD (22:30) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45 Push ups :45 Star jumps :45 Pull ups :45 Burpees :45 Tuck jumps

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

Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times

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