211130 - TUE NOV 30

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

250m run

WOD B

10 min. AMRAP:

15 star jumps

12 v sit-ups

9 reverse lunges per leg

100m run

WOD C

Tabata KTE (knee to elbow) sit ups

Cash out:

Bottom of squat hold (2-4 min., depending on time left)

Recent Posts

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps...

Buy in: Tabata sprinting WOD (24:45) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45...

Buy In : 100m high knees / 1 min max leg lifts WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100...