Buy in:
3 min. of:
20 step-ups
10 good mornings (do movement with hands behind head)
THEN
400-meter run
WOD A
12 min. AMRAP:
10 1-arm wall push up or rail push up (5 per arm)
10 normal push ups
250m run
WOD B
For 10 min., 20-15-10-5 of:
Rail pull ups or Renegade rows
Perform 20 of each movement, 15 ea. and so on…after finishing round of 5, work your way back up the ladder
WOD C
1/2 tabata pike push ups
Cash out: 2 min. hollow body hold 2 min. max sit ups