BUY-IN:
400m Run
3 Rounds:
– 5 Pull-ups
– 7 Lunges (each leg)
– 9 Push-ups
– 11 Air Squats
PVC Pass Throughs (1:00)
Endurance WOD:
Tabata Running 12 x (:20/:10) During the :10 “Break” perform a max set of air squats. Â Keep a running tally of air squats
WOD:
5min AMRAP
3 Single Arm KB Swings (24kg/16kg – each side)
12 Pistols (alternating legs)
9 Pull-ups
*rest 5min exactly
7min AMRAP
6 Single Arm DB/KB Thruster (24/16kg or 55/35) (each side)
9 Ring Dips
24 Walking lunges (alternate sides)
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