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WED JUN 17 – 200617

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: Tabata flutter kicks

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SAT JAN 16 - 210116

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill (or similar distance) B) 10 min. AMRAP 30 bicycle crunches Run the hill (0r similar) Run down 1 0 reverse lunge steps C) 10 min. AMRAP Quick

FRI JAN 15 - 210115

Warmup Standard boot camp warm up A) Buy In 5 min.: Partner 1: Sprint 50m (down and back) three times Partner 2: 8 sit ups, hollow body hold switch B) CONDITIONING 1 12 min. AMRAP: 250m run 20 box jum

THU JAN 14 - 210114

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: T

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