WOD: “Bootcamp” -Mon 3.19.12





Clap Push Up

TRX Row/Rope Pull Up

Weight Split Squat Jump/Split Jerk 

Sledgehammer (16/6)

Wall Balls

Box Jumps

Tire Flip 

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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