Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 250m run WOD B 10 min. AMRAP: 20-15-10-5 Pogo jumps Rail pull ups Perform 20 of each movement, 15 ea. and so on…after finishing round of 5, work your way back up the ladder WOD C 1/2 tabata pike push ups Cash out: 2 min. hollow body hold, 2 min. max sit ups
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