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SAT JUL 4 – 200704

Buy in: Tabata Reverse Crunch


WOD A (chest/back) 10 min. AMRAP: 8 plyometric push ups 8 rail pull ups 100m run

WOD B

Tabata Lying Leg Raise


WOD C (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike push ups 50m run


WOD C Run 400m


Cash out: Tabata V sit-ups

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WARM UP (3-5:00) Standard warm up A) BUY IN (6:00) 6 min. AMRAP: 30 Jumping Jacks 10 Alternating Reverse Lunges 10 Alternating Single-Leg Deadlifts (hand support optional) B) CONDITIONING (3:00) Run t

Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must complet

A) Buy in Tabata mountain climbers B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up (1/2 of group may start on pull ups if not enough room for everyone to do pull u