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  • Mike

SAT NOV 17 – 181117

Buy in: Tabata clapping abs


WOD A

10 min. AMRAP:

Run 250m

16 plank toe touches (8 per side)

16 walking lunge steps (8 per leg)


WOD B

Tabata partner cross clap sit ups


WOD C

10 min. AMRAP

100m run 2 stair runs OR 1 hill run

10 bench/wall push ups

10 renegade rows (per arm)


WOD D

3 min. squat hold

If squat is broken, do burpees for remaining time.


Cash out: Tabata of hollow rocks and hollow holds (alternate every other 20s segment.

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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