WOD: “Bootcamp” -Tues 10.9.12


Sledge Hammer

Tire Flip 

Rope Slam 

Full Crunch Med Ball Slam 

Banded Plank Jacks

Squat Thrust w/Bicep Curl 

Wall Ball 

TRX Squat Jump 


Goal: To complete each station nonstop for 30 seconds

Rest: W:R Ratio  Set1 30:30, Set 2 30:20, Set 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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