WOD: “Bootcamp” -Mon 12.19.11

“Bootcamp Agility Day”


Overhead Squat (32 case of water)

Hurdle to Burpee

Shuttle Run 

Bear Crawl 

Walking Lunge Up & Down Ramp

Push Up w/Chest Clap 

Squat to Toss (20lb Med Ball)

Agility Ladder w/Cones

Plate Push (45lb)

Goal:  To work non-stop for the work period

Rest: Listed below

How to do it: Perform each exercise with the following W:R ratio:  set 1  30:30, set 2  30:20, set 3  30:20, & Set 4  20:20.



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