Buy in: 1 min. group squat hold, 400m run, squat hold until last runner returns
WOD A
12 min. AMRAP:
250m run 20 mountain climbers
20 squats 20 KTE sit ups
WOD B
10 min.
10 pull ups
100m SPRINT (no jogging!)
10 step ups
10 wall push ups
Cash out: 1/2 tabata scissor kicks, 1/2 tabata alternating opposite toe touches (lower back must leave the ground)
Buy In : 100m high knees 1 min max lying leg raises WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter...
Warmup Standard boot camp warm up A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest B) STRENGTH 4 rounds: 45sec...
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...