Fri WOD - Week 3, 04 Bootcamp 2008
WODWARMUP: Cadet led - 4 exercises
WORKOUT: Divide into 2 groups on opposite baselines(try to make teams as even as possible in number and ability).
Sprint pyramids to 3 and back down, or have class sprint a lap of the run route.
Bear crawls (cadets have 30 sec to make it across the gym). If they all make it, then they have 20 sec to make it. If they don't make it, they must continue until they either make it in the time alloted or cadets reach failure.
water break
Crab walks - time group 1. Group 2 must try and beat group 1's time. Losing group must do an exercise led by winning group or instructor. Repeatable if you feel it is necessary.
Have groups lunge appropriate length, and then inchworm back.
Instuctor led exercise - let groups know that the number of people you see quit during the exercise will equal the number of sprint pyramids to be done.
quick water break
Sprint pyramids (numbers indicated during exercise)
Repeat bear crawl procedure
Cooldown walk
Long stretch
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