Buy in: 400m run, then 2 rounds of 12 box jumps, 12 lunges per leg, 60 jumping jacks. 5 min. cap. WOD A 12 min. AMRAP: 3 pushups 3 rail pull ups
100m run 6 pushups 6 rail pull ups
100m run 9 pushups 9 rail pull ups
100m run after round of 9s, go back to the beginning...at halfway point, 45s plank hold WOD B Bottom to bottom Tabata squats (squat hold on breaks) WOD C 5 min. AMRAP: 15 butterfly sit-ups 50 flutter kicks Cash out: 2min. cobra pose then Trainer's Choice if time allows.