Buy In: 400m run
WOD A
13 min AMRAP:
1 Minute Squat Hold 100m Sprint 50 pushups 50 Frog Jumps (Broad jumps from crouching and touching the ground position) 100m sprint 25 Burpees (with Tuck Jump at Top)
1 min squat hold at end of 13min.
WOD B
10 min AMRAP:
50 Lunges 100m sprint 50 V-situps 50 Squat Jumps 100m sprint
At 5 and 10 min: 50 mtn climbers
Cash Out: 400m run
A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squat
Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups
A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B) C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D)