Buy in: Tabata star jumps
WOD A
10 min. AMRAP:
10 push ups
10 air rows left side (in straight-arm plank, drive one elbow up, toward and past hip while squeezing the shoulder blade)
10 air rows right side
10 burpees
WOD B
12 min. AMRAP:
400m run
10 rail pull ups
20 sec. cumulative hold at top of pull up
10 pike push ups
Cash out: Tabata hollow body rocks
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...
Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold...
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...