220930 - FRI SEP 30

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 minutes, 30 hollow body rocks (30 forward and 30 backward)

Cash out: Tabata bicycle sit ups (NOT bicycle crunches-lower back must leave the ground)

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