240920 - FRI SEP 20

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

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers OR window washer abs B) CONDITIONING 12 min. AMRAP: 250-meter...

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches . Go until ea. partner has run 3 times. If early,...

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...