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  • Mike

WED DEC 30 - 201230

Buy in:

1 min. group squat hold

400m run

Squat hold as runners return until 20 sec. after last runner returns


12 min. AMRAP:

250m run

20 mountain climbers

20 squats

20 KTE sit ups


Tabata hollow body rocks


10 min.

10 pull ups (sub scapular push ups)

100m SPRINT (no jogging!)

10 step ups

10 wall push ups

Cash out:

1/2 tabata scissor kicks

1/2 tabata alternating opposite toe touches (lower back must leave the ground)

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Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu

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