WEDNESDAY 11.21.18

CORE WARMUP

10 HOLLOW ROCKS

10 SUPERMANS

10 V-UPS

10 LEG RAISES (HEELS ONLY TO 8” OFF THE GROUND)

WOD

TEAMS OF 3-4

THESE ARE ALL SPRINTS!!!

ASSAULT BIKE (15 CAL, 10CAL)

10 BOX OVERS AFAP (24, 20)

10 BURPEES AFAP

25 FOOT LUNGE (CONE TO CONE)

RUN 200 M

30 MIN AMRAP

***IT IS FOLLOW THE LEADER STYLE. ATHLETE 1 STARTS, AS SOON AS THE ATHLETE IS DONE WITH THE REPS THE NEXT ATHLETE STARTS. ATHLETE 1 DOES NOT START THE NEXT MOVEMENT UNTIL THE ENTIRE TEAM HAS FINISHED THE REPS FOR THE MOVEMENT. THIS MEANS REST :)

***THE TEAM WILL RUN THE 200M TOGETHER. BE SMART WITH THE ORDER OF THE ATHLETES.