Buy In: Run to Oak Hill, then tabata squat shuffle (4 steps left / 4 steps right)
WOD A
15 min AMRAP:
Run the hill
2 hate makers
20 squats
WOD B
12 min AMRAP:
Bear crawl the hill
Run back down
10 stationary frog jumps (go for height)
25 v-situps
Cash Out: Tabata leg lifts/flutter kicks on break
Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)
Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 30 v-situps 10 Plank Pushups At 11, 7 & 3 min. to go – everyone must complete 50 hands above he
A) Buy in Run to Oak Hill (or similar distance, approx. 200m round trip) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint (or similar 20 pogo jumps C) CONDITIONING 10 m