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TUE AUG 1 - Runaround


Buy in: Run to Granite Circle

WOD A

10 min. AMRAP: 200-meter run 10 ea. single leg side step up to high knee (side to step, keep foot on step) 20 walking lunges Run to Oak Hill

WOD B 10 min. AMRAP: Hill sprint 10 push ups

10 dips 10 donkey kicks per leg

WOD C 6 min. 10 toe touch sit ups (right hand to left foot)

10 toe touch sit ups (left hand to right foot) 10 sit-ups

Keep legs straight (no knee bends) on toe touch sit ups) Cash out: 3 min. squat hold (2 burpees every time the hold is broken)


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SAT DEC 5 - 201205

Buy in: 2 min. plank hold, then Run to Oak Hill WOD A 12 min. AMRAP: Backward uphill run (run down normal) 20 air squats 20 walking lunge steps WOD B 12 min. AMRAP: Hill sprint 30 jumping squats 15 kn

FRI DEC 4 - 201204

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

THU DEC 3 - 201203

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

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