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  • Mike

THU AUG 30 – 180830

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 (switch places during rest time) WOD B 9 min.: 250m run 30 clapping abs (15 per side) 30 plank toe touches (15 per side) WOD C 9 min.: 20 heel to sky 20 window washer abs (10 per side) 100m run WOD D 400m run Cash out: Tabata Partner Cross Clap sit ups

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Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

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

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)