WED JAN 15 – 200115

Buy in: 1 min. group squat hold, 400m run, squat hold until last runner returns

WOD A 12 min. AMRAP: 250m run 20 mountain climbers 20 squats 20 KTE sit ups

WOD B

Tabata hollow body rocks

WOD C 10 min. 10 pull ups 100m SPRINT (no jogging!) 10 step ups 10 wall push ups

Cash out: 1/2 tabata scissor kicks, 1/2 tabata alternating opposite toe touches (lower back must leave the ground)

Recent Posts

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...

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...

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 ...