09102016 Endurance WOD

Tabata: Hollow rocks and Shoulder taps

15 minute clock
0-5 Run 800 meters *scale to be under 4 minutes

5-10 AMRAP
20 doubles / 40 singles
20 med ball squats
20 pushups * can only break 1x, So scale to 15 or 10 if needed to keep
going

10-15
Max calorie row or bike

Parnter up
100 meter banded sprint – 100 meter walk/jog x 4 = 800 meters