Thursday 120105 Boot Camp

*Make up class is scheduled for Saturday, January 21st at 9am!!! TEAM WOD!! :)

Skill Warm up:

2 min. of Jump rope

12-9-6-3 of Good mornings, Frog Sit ups, Walking push ups

50 Bench Dips

WOD: 15 Split & Switch!

Group #1:

You will have 15 mintues to complete...(or get as far as you can)

200 Sit ups & 300 Squats

(REST 5 MINUTES INBETWEEN GROUPS)

Group #2: 

You will perform a series of 'couplets' with a partner for a duration of 5 minutes each. Once you finish a couplet, you will get 30 seconds to move to next couplet station and so on until all 4 stations are complted.

They will be as follows:

1. 10 Kettlebell Swings, 6 Push ups

2. 5 Deadlifts, 7 Sprawls

3. 5 Push Press, 10 Box Jumps

4.  5 Power Cleans, 10 DU's or 30 singles

THEN SWITCH!!! 

Amanda learning the thruster...NICE JOB!