Team WOD

What's your favorite distance to run?

Warm-Up 12

5 Rounds:
200m Run
30sec Handstand Hold
30sec L-Sit Hold

5 Reverse Toe Touch Squats

Feet shoulder width apart, squat down, grab your toes, bring your butt as low as possible while holding your toes, then extend your legs to as straight as possible.

Metcon (Time)

In teams of two, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Run
15 Wall Ball Shots (20/14 lbs.)
15 Box Jumps (24/20)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will perform 15 Wall Balls, Partner A will perform 15 Box Jumps, and Partner B will run 200 meters – and so on for 20 minutes.

Out of Town WOD

5 rounds
Run 200m
20x Hand release push-ups
30x Sit-ups
30x Squats


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