Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run
WOD A
12 min. AMRAP:
10 1-arm wall push up or rail push up (5 per arm)
10 normal push ups
250m run
WOD B
10 min. AMRAP:
20-15-10-5
Pogo jumps
Rail pull ups
Perform 20 of each movement, 15 ea. and so on…after finishing round of 5, work your way back up the ladder
WOD C
1/2 tabata pike push ups
Cash out: 2 min. hollow body hold, 2 min. max sit ups