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MON OCT 9 - Perfect 11s


Buy in: Trainer’s choice (5 min.)

WOD A 11 min. AMRAP of: 11 Supermans 11 Box jumps 11 Burpees 11 Squats WOD B 400m run

WOD C 11 min. AMRAP of: 100m sprint 11 bench dips 11 v-situps

Cash out: 11 stair runs


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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

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sc

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit