FRI JUN 7 – 190607

Mike
Jun 6, 2019
1 min read

Buy in: 1 min max alligator crawl / 1 min max crab walk.

WOD Teams of 3 must complete: 2400m run 240 squats 210 situps 180 pushups

Exercises can be split up in any way, but teams must do the same exercise together except for runner. Only 1 runner may run at a time. 22 min time limit:

Extra credit for teams that finish before time limit: AMRAP: 3 hatemakers 6 leg lifts 9 leg lift twists

Cash out: 2 min squat hold

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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

251211 - THU DEC 11

Buy in : 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN

251210 - WED DEC 10

Buy In : Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps (mod: 20 broad jumps) 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups (mod: 20 hollow body rocks) 100m Run (50m out

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"Making Atlanta stronger since 1996."

FRI JUN 7 – 190607

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