• Mike

THU MAR 8 - 180308

Buy in: Tabata sprawls / hold top of pushup hold during rest WOD A 2 rounds for time: 400m run 30 jumping squats 15 pull ups If done early, rest and cheer others on, or max walking lunges. WOD B 15 min AMRAP: 400m run 40 squats 30 sit ups 20 push ups 10 burpees At 5 and 10 min, 75 mtn climbers. Cash Out: 1/2 tabata leg lifts, scissor kicks on breaks  

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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 minu

Buy in: 30sec high knees, 30sec butt kicks, 30sec toy soldiers, 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill (OR SIM

WARM UP (3-5:00) Standard warm up A) BUY IN (6:00) 6 min. AMRAP: 30 Jumping Jacks 10 Alternating Reverse Lunges 10 Alternating Single-Leg Deadlifts (hand support optional) B) CONDITIONING (3:00) Run t