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WED SEP 20 - More and less


Buy in: Tabata mountain climbers

WOD A

1 min. group squat hold

THEN (without break)

8 min AMRAP:

400-meter run

20 squat side steps (10 each direction)

THEN (without break)

1 min. group squat hold

WOD B

18-15-12-9-6 of:

Walking lunges each leg

jumping squats

100-meter run between rounds

12 minute cutoff, if finished before cutoff, go to the round of 9 and work back up

Cash out: Tabata KTE situps


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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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