WOD: “Bootcamp” -Thurs 2.16.12


Wall Ball 

KB Swing

Rope Slams

Sumo Squat

Tire Flip 

Squat w/hip band and Med ball hold 

One Arm Walking Lunge 

Weighted Jump Rope/Burpee


Lateral hops

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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