THU DEC 28 - Work and hold

Buy In: 2 rounds of High knees 100m / Butt kicks 100m WOD: Super Tabata: Complete 40 intervals of 20 seconds of work followed by ten seconds of the indicated hold where the first 8 intervals are bench dips/bench dip hold, the second 8 are v-situps/hollow body hold, the third 8 intervals are pullups / body to bar hold, the fourth 8 intervals are squat jumps / squat hold and finally, the last 8 intervals are burpees / plank hold. There is no rest between exercises. Cash out: 800m run