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211025 - MON OCT 25

Mike

Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run

WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 250m run WOD B 10 min. AMRAP: 20-15-10-5 Pogo jumps Rail pull ups (mod: renegade row) Perform 20 of each movement, 15 ea. and so on…after finishing round of 5, work your way back up the ladder WOD C 1/2 tabata pike push ups Cash out: 2 min. hollow body hold, 2 min. max sit ups

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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...

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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...

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