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TUE OCT 20 - 201020

A) Buy in Run to Oak Hill (or similar)


B) CONDITIONING

8 min. AMRAP:

15 traveling frog jumps

Hill sprint (or similar

20 pogo jumps


C) CONDITIONING

10 min AMRAP:

20 prisoner good mornings

10 step-ups

10 squats

20 Cossack squats (10 per side)


D) ACCESSORY: ABS

4 rounds: 20s butterfly sit ups

10s rest

20s lying leg raise

10s rest

E) Cash Out

5 burpees

Run hill all the way to 10th Street park path (or similar)

5 burpees

Run back (all do burpees at finish until last person returns)

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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

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Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

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