THU NOV 16 - BCMC

Buy in: Tabata high knees (advanced: hands up over head) WOD A 7 min. AMRAP: 5 hand release push ups 10 sit ups 15 squats WOD B Tabata sprawls WOD C 6 min. AMRAP: 20 bicycle crunches 20 mountain cl

A) Buy In 5 min.: Partner 1: Sprint 50m (down and back) three times Partner 2: 8 sit ups, hollow body hold switch B) CONDITIONING 12 min. AMRAP: 250m run 20 box jumps (mod.: step ups) 20 star jumps C)

Buy in: Tabata suitcase crunches WOD A 12 min. AMRAP: 250m run 6 burpee broad jumps 24 leg raises WOD B 12 min. AMRAP: 24 clapping abs 18 step ups 12 alternating plank toe touches 100m run Cash out