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TUE OCT 17 - The best BC weather is here!


Buy in: Run to Granite Circle WOD A 10 min. AMRAP: 200-meter run 10 ea. single leg side step up to high knee (side to step, keep foot on step) 20 walking lunges Run to Oak Hill WOD B 10 min. AMRAP: Hill sprint 10 push ups 10 dips 10 donkey kicks per leg WOD C 6 min. 10 toe touch sit ups (right hand to left foot) 10 toe touch sit ups (left hand to right foot) 10 sit-ups Keep legs straight (no knee bends) on toe touch sit ups) Cash out: 3 min. squat hold (2 burpees every time the hold is broken) 


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MON JUN 21 - 210621

Buy in: Tabata hollow body hold WOD A Tabata sit ups THEN 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 s

FRI JUN 18 - 210618

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks (alternating 5 per side) 10 prisoner good mornings 1

THU JUN 17 - 210617

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)