BootCamp Baseline WOD
Run 800M
100 Push ups
100 KBS (M-26# / W- 15 or 18#)
100 Sit ups
Run 800M
Begin and end with the

Last night we finished the last workout at BFC for 2010. It was a blast! Not only did we get

TABATA (8 rnds of each of these movements):
Push press
SDHP
Push ups
Squats
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After the Tabata Workout we’re going to have some Reindeer games!

Farmer’s walk
D-Ball throw
Heavy sandbag carry (400M)
Partner KBS/Box jump

We know that Courtney is about 95% but just How Ninja Are You?

For time:
50 Jumping pull ups
50 Push ups
50 Medball cleans
50 Lunges
50 Goodmornings
50 Squats
50 Sit ups
50 Burpees
Great time ATB on Saturday. Thanks

OTM 10
Squat/ Jump rope
Every minute for 10 minutes perform 10 squats at the top of the minute then rope jumps

For time:
50-40-30-20-10
Thrusters
Sit ups

AMRAP 7 Min:
5 DB snatch R (25/15#)
5 DB snatch L
5 Knees to elbows
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AMRAP 7 Min:
5 Body rows
10 DB deadlifts (70/45#)

Expect

Big Tire Awesome Fun Day!

150 Wallballs for time.
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OTM Burpees
Can you imagine what I would do if I could do all I can? -Sun Tzu