Buy in:
1 min. group squat hold
400m run
Squat hold as runners return until 20 sec. after last runner returns
WOD A
12 min. AMRAP:
250m run
20 mountain climbers
20 squats
20 KTE sit ups
WOD B
Tabata hollow body rocks
WOD C
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)
WED JUL 14 - 210714
Mike
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