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220115 - SAT JAN 15

Buy in: Tabata clapping abs WOD A 10 min. AMRAP: Run 250m 16 kick throughs (8 per side) 16 walking lunge steps (8 per leg) WOD B Tabata partner cross clap sit ups OR Russian twists WOD C 10 min. AMRAP Run up and stairs and around statue circle and back down 10 wall push ups 10 rail pull ups (sub: renegade rows WOD D 3 min. squat hold Burpees for any time left if you break the squat Cash out: Tabata of hollow rocks and hollow holds (rocks on odd rounds, holds on even rounds).

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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