Buy in: 1 min. group squat hold, 400m run, squat hold until last runner returnsWOD A
12 min. AMRAP:
250m run
20 mountain climbers
20 squats
20 KTE sit ups
12 min. AMRAP:
250m run
20 mountain climbers
20 squats
20 KTE sit ups
WOD B
Tabata hollow body rocksWOD C
10 min.
10 pull ups (sub renegade rows 10 per side)
100m SPRINT (no jogging!)
10 step ups
10 wall push ups
10 min.
10 pull ups (sub renegade rows 10 per side)
100m SPRINT (no jogging!)
10 step ups
10 wall push ups
Cash out: 1/2 tabata scissor kicks, 1/2 tabata alternating opposite toe touches (lower back must leave the ground)