SAT NOV 16 – 191116

Mike
Nov 16, 2019
1 min read

Buy in: Run to Oak Hill

WOD A Tabata hollow body hold

WOD B 10 min. AMRAP: Sprint the hill (run to even with first large tree to the left) At the top, 8 incline sprawls Log roll down (just kidding, run down)

WOD C Tabata cross clap push ups w/partner

WOD D 10 min. partner AMRAP: P1: Bear crawl the hill P2: 10 suitcase crunches and then plank hold until partner tags off

Cash out: Tabata cross clap sit ups w/partner

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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

260316 - MON MAR 16

Buy in: Tabata Reverse Crunch with Hip Raise WOD A (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike push ups 50m run WOD B Tabata Lying Leg Raise WOD C (chest/back) 10 min. AMRAP: 8 plyometric p

260312 THU MAR 12

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches . Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (sw

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"Making Atlanta stronger since 1996."

SAT NOV 16 – 191116

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