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FRI MAR 17 - Happy St. Paddy's Day!


Buy In: 1 min max straight leg calf jumps, 1 min dive bomber pushups WOD A

11 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m down and back. 2nd person: Jumping Jacks 3rd person: 7 situps then rest

At 4 and 8 minutes: 1 min pushup hold WOD B 11 min AMRAP: 1st person: 50m high knees there, butt kicks back 2nd person: hold something! plank, squat, v-situp, ground thrust 3rd person: 7 pushups then rest At 4 and 8 min: 1 min max scissor kicks

Cash out: 400m run / tuck jumps until last person arrives


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THU JUL 22 - 210722

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)