BootCamp Sprint


1. 7 Minute Forearm Plank Hold
-EMOM perform 5 mountain climbers each side

rest 1 minute then

2. 5 Minutes to find max Toes to Bar (total)

rest 1 minute

3. 3 Minutes to Max Row (calories)

Right into

4. 1 Minute max shuttle sprint (75′)

rest 2 minutes

5. Core Finisher
Work through at your own pace for 5 minutes, 10 reps of each until 5 minutes
– Supermans
– Situps
– Hip Rolls
– Lemons





Strength : Deadlift OR Press OR Bench Press (based on Open 16.3)


Find a 2 rep max



WOD : 21-15-9

Front Squat 135/95
Toes to Bar


S: 75/55, Hanging Tuck
L1: 95/65, Knees to Chest



Rx+: 155/105, UB TTB



The Program : Open WOD 16.3

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