Buy in: Tabata squats
WOD A 15 min. AMRAP: 10 Star jumps 10 Burpees 100 meter run
Pause at 7 min. for 30 v-situps
WOD B 15 min. AMRAP: 10 Box jumps 10 Pull Ups 100-meter run
Pause at 7 min. for 30 leg raises
Cash out: Tabata mountain climbers
Buy in: 2 min. plank hold, then Run to Oak Hill WOD A 12 min. AMRAP: Backward uphill run (run down normal) 20 air squats 20 walking lunge steps WOD B 12 min. AMRAP: Hill sprint 30 jumping squats 15 kn
Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hol
Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit