W.O.D. April 30, 2009

Warm Up: Sand Bag Relay - lunges down with sandbag on right shoulder, lunges back with sandbag on left shoulder then 5 clean press.

W.O.D.

"Fury Whip"

40 DB Snatches (20/arm)
20 Box Jumps
100 Jump Ropes

40 Push Press (20/arm)
20 Burpees
150 Jump Ropes

40 Sit Ups
20 Ball Slams
200 Jump Ropes

40 Squats
20 Get Ups (10/arm)
250 Jump Ropes

40 Jumping Jax
20 Push Ups
300 Jump Ropes


Enjoy!

Here's a video that demonstrates what you bootcampers need to start applying in camp.

"Don't tell me you can't give me more than what I've been seeing."