THU DEC 21 - 20's and 30s

Mike
Dec 20, 2017
1 min read

Buy in: Partner relay - Partner: 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-situps 20 rail pull ups WOD C 3 rounds of: 30 sec. max bench dips 30 sec. max box jumps 30 sec. wall push ups 30 sec. rest WOD D Tabata plank hold Cash out: 400m run

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260323 - TUE MAR 23

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

260323 - MON MAR 23

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec sup

260320 - FRI MAR 20

Buy in: Run to Oak Hill (or similar distance), then Tabata Spider-Man lunges WOD A 15:00 AMRAP: Hill sprint 20 walking lunge steps 10 jumping squats At 10:00 and 5:00 to go, pause to do 8 burpees, con

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THU DEC 21 - 20's and 30s

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