230721 - FRI JULY 21

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)

Recent Posts

Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B...

Buy in: Tabata suitcase crunches WOD A 12 min. AMRAP: 250m run 6 burpee broad jumps 24 leg raises WOD B 12 min. AMRAP: 24 clapping abs...

Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold...