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SAT JUN 22 – 190622

A) Buy in

Run to Oak Hill jumping jacks until all are here


B) CONDITIONING

10 min. partner AMRAP: P1: Bear crawl the hill, 5 sit ups at top w/feet uphill P2: Trainer’s choice work (trainer will change movement every minute on the minute)


C) CONDITIONING

8 min. partner AMRAP: P1: Run the hill, 5 sprawls at top P2: 10 scapular push ups, max v sit-ups


D) Run entire hill


E) Tabata

Partner cross clap sit ups


F) Cash out

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FRI NOV 26 - 201126

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping squats (G

WED NOV 25 - 201125

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups 250-meter run Pause at 7 min. for 30

TUE NOV 24 0- 201124

A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squat

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