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  • Mike

WED OCT 4 - Wednesday fun


Buy in: 400m run WOD A 1/2 tabata plank hold immediately followed by 1/2 tabata burpees immediately followed by 1/2 tabata plank hold WOD B 8-min. AMRAP: 10 squat jumps 10 V-ups 10 rail pull ups WOD C 1/2 tabata mountain climbers immediately followed by 1/2 tabata high knees immediately followed by 1/2 tabata mountain climbers WOD D (if times allows) 800m run Cash out: Tabata hollow body rocks 


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Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sc

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps

Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu

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