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  • Mike

WED JUN 28 - This and that


Buy in: 400m run, then 2 rounds of 12 box jumps, 12 lunges per leg, 60 jumping jacks. 5 min. cap.

WOD A

12 min. AMRAP:

3 pushups

3 rail pull ups

6 pushups

6 rail pull ups

9 pushups

9 rail pull ups

after round of 9s, go back to the beginning...at halfway point, 45s plank hold

WOD B

Bottom to bottom Tabata squats (squat hold on breaks)

WOD C 5 min. AMRAP:

50 butterfly sit-ups 50 flutter kicks

Cash out: 2min. cobra pose then Trainer's Choice if time allows.


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Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min. PARTNER WOD) 19 min AMRAP: 4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jum

A) Buy in (approx 5 min) 1/2 tabata crab walk OR opposite arm/leg raise 400m run B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s res

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