WOD: “Bootcamp” -Friday 2.3.12

“Back to Basics Bootcamp”

Rope Slam 

Tire Flip 

Sledge Hammer

Trx Rows 

Alligator Push Ups 

Ring Dips 

Rope Climb 

Wall Ball 

Sled Push 


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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