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  • Mike

THU SEP 3 – 200903

Buy in: Partner relay – Partner: sprints 50m out/50m back, Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice


WOD A Tabata burpees


WOD B 10 min. AMRAP: 20 star jumps 20 V-situps 20 rail pull ups


WOD C 3 rounds of: 30 sec. max bench dips 30 sec. max box jumps 30 sec. wall push ups 30 sec. rest


WOD D Tabata plank hold


Cash out: 400m run

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Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times

Buy in: Tabata hollow body hold WOD A Tabata sit ups 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 sc

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit