Wod “Tabata This” Pull-Ups Push-Ups Sit-Ups Squat Row Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Pull-up, Push-up, Sit-up, Squat & Row with a one minute rotation break between exercises. Each exercise is scored by the lowest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.


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A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#


A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows


A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP