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  • Mike

FRI AUG 11 - Rep-resent


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: 1/2 tabata reverse lunges, run 400m, 1/2 tabata star jumps WOD A 12 min. AMRAP: 10 walking lunge steps 10 Burpees 100 meter run Pause at 7 min. for 30 v-situps WOD B 10 min. AMRAP: 10 Box jump

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch p

Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r

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