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  • Mike

FRI JUL 7 - 24x7


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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Buy in: Tabata sprinting WOD (22:30) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45 Push ups :45 Star jumps :45 Pull ups :45 Burpees :45 Tuck jumps

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

Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times

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