230825 - FRI AUG 25

Buy in: Partner 1: 400m run Partner 2: max sprawls. Switch.

WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips

WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minutes, 30 hollow body rocks (30 forward and 30 backward)

Cash out: Tabata bicycle sit ups (NOT bicycle crunches-lower back must leave the ground)

Recent Posts

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH...

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run...

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...