WOD:

1) 6 minute AMRAP:
400m Run – Buy-in
Then AMRAP
10 Hand Release Push-ups
15 Ball Slams 40/30
20 Alternating Overhead Lunges 45/25

Rest Exactly 2 minutes


2) 5 minute AMRAP:
400m Run – Buy-in
Then AMRAP
10 Hand Release Push-ups
15 Ball Slams 40/30
20 Alternating Overhead Lunges 45/25
Rest Exactly 1 minute 30 seconds

3) 4 minute AMRAP:
400m Run – Buy-in
Then AMRAP
10 Hand Release Push-ups
15 Ball Slams 40/30
20 Alternating Overhead Lunges 45/25
Rest Exactly 1 minute

4) 3 minute AMRAP:
400m Run – Buy-in
Then AMRAP
10 Hand Release Push-ups
15 Ball Slams 40/30
20 Alternating Overhead Lunges 45/25
Extra Work:
5) Hollow Rock/Superman: Alternating Tabatta
Do 8 rounds total of alternating Tabatta of Hollow Rock and Superman. This is 4, 20 second cycles of each movement.

For results post total reps for the entire workout, in addition post reps for each individual AMRAP. Post thoughts/comments about Hollow Rock/Superman.

Post results/thoughts to comments
Footage from the Camp Pendleton Triathlon
– Jade