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TUE MAR 2 - 210302

Buy in: 1:00 group squat hold, 20 walking lunge steps, 250-meter run, squat hold until all runners return

WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats 250m run

WOD B 10 min. AMRAP: 15 star jumps 12 v sit-ups 9 reverse lunges per leg 100m run

WOD C Tabata KTE sit ups

Cash out: Bottom of squat hold (2-4 min., depending on time left)

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SAT APR 17 - 210417

Buy in: Tabata Reverse Crunch WOD A (chest/back) 10 min. AMRAP: 8 plyometric push ups 8 rail/wall pull ups 100m run WOD B Tabata Lying Leg Raise WOD C (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike

FRI APR 16 - 210416

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

THU APR 15 - 210415

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 pl

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