Buy In: 250m side shuffle shuttle / max mtn climbers until last person does 50.
WOD
24min AMRAP:
24 lunge steps
24 pullups
24 pike pushups
24 tuck jumps
24 v-situps
24 side planks
400m run
At 18 / 12 / 6 / minutes to go: 24 squats
Cash Out: 100 jumping jacks / 100 flutter kicks
Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom
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