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  • Mike

FRI APR 14 - Speedy morning


Buy In: 2 rounds: 30 sec max squats / 30 sec ground dips then run 400m

WOD

2 rounds, continuous clock:

1 min shuttle sprint 50 m 1 min curtsy squats 1 min back lunge into forward skip 1 min alligator walk 30 second rest 1 min burpee tuck jumps 1 min frog jumps 30 sec rest 1 min max v-situps 1 min hollow body hold 1 min super mountain climbers 1 min rest

Cash out: 2 rounds: Run 400m, then squat hold until all members are back, then: 30 sec max pushups / 30 sec plank jacks


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