A. From crossfit.com on Dec 10 2016 (https://www.crossfit.com/workout/2016/12/10):
3 rounds for time of:
Run 400 m
15 pull-ups
50 squats
15 pull-ups
There will be a 20 minute time cap.
B. Tabata medicine ball taps in a plank (on your hands). The Tabata protocol is 20 seconds of work with 10 seconds of rest, for 8 rounds.
- 3×15-30 GHD hip extensions.