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TUE SEP 26 - Speedy


Buy in: 1 min. group squat hold, 400m run, squat hold until last runner returns

WOD A

12 min. AMRAP:

250m run 20 mountain climbers

20 squats 20 KTE sit ups

WOD B

10 min.

10 pull ups

100m SPRINT (no jogging!)

10 step ups

10 wall push ups

Cash out: 1/2 tabata scissor kicks, 1/2 tabata alternating opposite toe touches (lower back must leave the ground)


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240718 - THU JUL 18

Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must complet

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