WOD: “Bootcamp” -Thurs 3.1.12


Rope Slam

Hip Band w/Chest Pass

Curl to Press

Glute Bridge


Jump Rope or Wall Sits


Full Crunch

Knee to Ball

Russian Twist

Goal: To complete each station nonstop for 30 seconds

Rest: W:R Ratio  Set1 40:30, Set 2&3 40:20, 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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