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: 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