220811 - FRI AUG 11

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 (go for maximum height on ea. jump)

8 v sit ups

8 second squat hold

WOD B

8 min. AMRAP:

16 step ups

16 reverse lunges

50m sprint

WOD C

12 min. AMRAP:

PARTNER 1: 400m run

PARTNER 2: 30 crunch ankle touches (15 per side)

15 star jumps

*start with 30 crunch ankle touches after each run, no matter where you left off before the run.

Cash out: Trainer’s choice abs for remaining time