Buy in: Tabata Bench Dips (bonus hold on break)
WODS
A 7 min AMRAP:
21-15-9: Dive bomber pushups V-situps Tuck Jumps Jumping Jacks
[between WODs: Run 400m]
B 7 min AMRAP:
21-15-9: Burpees KTE-Situps Squat jumps Side planks
[between WODs: Run 250m]
C 7 min AMRAP:
21-15-9: Pushups Star Jumps Leg lifts Sprawls
Cash Out: Run 400m, AMRAP: lateral jumps until last person does 20.
Buy in: 1/2 tabata reverse lunges, run 400m, 1/2 tabata star jumps WOD A 12 min. AMRAP: 10 walking lunge steps 10 Burpees 100 meter run Pause at 7 min. for 30 v-situps WOD B 10 min. AMRAP: 10 Box jump
Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch p
Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r