WOD: “Bootcamp” -Mon 2.27.12


Rope Slam

Sledge Hammer/Med Ball Slam

Sprint to Squat

Tire Pull/Plank

Plate Push

Jump Rope

Wall Ball

Pull Ups/Dips

KB Swing

Box Jump

Goal: To complete each station nonstop for 30 seconds

Rest: W:R Ratio  Set1 30:30, Set 2&3 30:20, Set 4 20:20

How to do it: Follow the work to rest ratio that is listed above for every exercise.  Begin at the first station, work for ’x’ number of seconds, then move to station 2.  Do not start the 2nd station until the rest period is over.


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