In the Fast Lane Course:
A: 100m run, 12 reps
B: 200m run, 18 reps
C: 300m run, 24 reps
Run
Lane 1:
Ball Slams
Waiter Carry down
Kneeling Wood Chops (half right, half left)
Waiter Carry back
Lane 2:
Pushups
Burpee Long Jumps (to the line in 12 or less earns incentive)
Spiderman - each
Burpee and/or Long Jump back
Lane 3:
Goblet Squat
Farmer's Walk with 2 different KB
Bicycles - sets
Farmer's Walk back
Lane 4:
Jumping Jacks
Lunge Walk or Plank PLate walks
Twist - sets
Lunge Walk or plate walks back
AMRAP 32 minutes
(which was 3 rounds)
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