MON JAN 30 - 60 seconds, go!

Mike

Jan 29, 2017

1 min read

Buy in: 5-min shuttle relays – 2 man teams, 1 runs 100m shuttle sprint/backwards sprint, the other 10 sit ups + 10 jumping jacks + rest.

WOD A 3 rounds of: 1 min: Burpees tuck jumps 1 min: Box Jumps 1 min: Bench Dips 1 min: v-sit ups 1 min: 20 high knees 5 pushups 1 min rest

WOD B 4 min AMRAP: 5 dive bomber pushups 10 side planks 15 leg lifts

Cash Out: 100 curb kickers / 50 lateral jumps

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261016 - FRI OCT 16

Buy in: Partner 1: 400m run Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 min

261015 - THU OCT 15

Buy in: 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN

261013 - TUE OCT 13

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

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MON JAN 30 - 60 seconds, go!

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