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  • Mike

TUE APR 25 - 24s on the 25th


Buy In: 250m side shuffle shuttle / max mtn climbers until last person does 50. WOD

24min AMRAP:

24 lunge steps 24 pullups 24 pike pushups 24 tuck jumps 24 v-situps 24 side planks 400m run

At 18 / 12 / 6 / minutes to go: 24 squats

Cash Out: 100 jumping jacks / 100 flutter kicks


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MON JUN 14 - 210614

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec superm

SAT JUN 12 -210612

A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B) C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D)

FRI JUN 11 - 210611

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hol