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FRI NOV 13 - 201113

Buy In: 1 min dive bomber pushups, 1 min bench dips WOD A 11 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m out and back. 2nd person: Jumping Jacks 3rd person: 7 situps then rest At 4 and 8 minutes: 1 min pushup hold WOD B 11 min AMRAP: 1st person: 50m high knees out, butt kicks coming back 2nd person: hold something! plank, squat, v-situp, ground thrust 3rd person: 7 pushups then rest At 4 and 8 min: 1 min max scissor kicks Cash Out: Tabata V-sit ups, Hollow hold on breaks

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SAT DEC 5 - 201205

Buy in: 2 min. plank hold, then Run to Oak Hill WOD A 12 min. AMRAP: Backward uphill run (run down normal) 20 air squats 20 walking lunge steps WOD B 12 min. AMRAP: Hill sprint 30 jumping squats 15 kn

FRI DEC 4 - 201204

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 hol

THU DEC 3 - 201203

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

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