Buy in: 1 min max alligator crawl / 1 min max crab walk.
WOD
Teams of 3 must complete:
2400m run
240 squats
210 situps
180 pushups
Exercises can be split up in any way, but teams must do the same exercise together except for runner. Only 1 runner may run at a time. 22 min time limit:
Extra credit for teams that finish before time limit:
AMRAP:
3 hatemakers
6 leg lifts
9 leg lift twists
Cash out: 2 min squat hold
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