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THU FEB 27 – 200227

Buy in: Tabata suitcase crunches


WOD A

12 min. AMRAP:

250m run

6 burpee broad jumps

24 leg raises


WOD B

12 min. AMRAP:

24 clapping abs

18 step ups

12 alternating plank toe touches

100m run


Cash out: Tabata side plank rotations w/plank hold on breaks

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WED JUL 28 - 210728

Buy in: Tabata sprinting WOD 24 min. AMRAP: 30 Squats 30 Step ups 30 Ground thrusts 30 Knees to elbows sit ups 30 Supermans 30 Push ups 30 Star jumps 30 Pull ups 30 Burpees 30 Tuck jumps Cash out: T

TUE JUL 27 - 210727

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING AMRAP in 15:00 400m run 50 mountain climbers (per side) 25 star jump

MON JUL 26 - 210726

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold WOD A 12 min. AMRAP: 400-meter run 10 ea. single-arm rail or wall push ups (m