• Mike

FRI FEB 10 - T.G.I.B.

Buy in: 1 min. cross cross high knees / 1 min. jumping jacks

WOD A Death by Burpees (15 min. cap): 1st min: 1 burpee 9 situps 2nd min: 2 burpees 8 situps 3rd min: 3 burpees 7 situps … 10th min: 10 burpees 0 situps 11th min: 11 burpees 0 situps

Switch to sprawls to keep pattern going, if need be.

WOD B Tabata squat hold then 400m run, continue with 1/2 tabata squat hold (8 min. total cap on WOD)

Cash Out: 1 min. mtn climbers/1 min. plank reaches (hold plank, lift opposite toe and opposite hand, and alternate).

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Standard Warm up Buy in: Tabata of crunch ankle touches WOD A 400m run WOD B 45 sec. squat hold THEN 12 min. AMRAP: 100-150m run 10 walking lunges 10 window washer abs THEN 45 sec. squat hold WOD C Ta

Buy in: Partner 1: 400m run Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minut