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  • Mike
    • Sep 14, 2017

FRI SEP 15 - Down a rung


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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