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  • Mike
    • Nov 12, 2017

MON NOV 13 - Hold it!


Buy in: 400m run

WOD A

4 rounds of:

20 sec max pike pushups

10 sec plank hold

20 sec max alternating jumping lunges

10 sec lunge hold

then

Run 250m, rest exactly 2 min, then proceed to WOD B

WOD B

4 rounds of:

20 sec max v-situps

10 sec hollow body hold

20 sec max supermans

10 sec superman hold

then

Run 250m, rest exactly 2 min, then proceed to WOD C

WOD C

4 rounds of:

20 sec max 50m shuttle sprint

10 sec jumping jacks

20 sec max squats

10 sec squat hold

Cash out: 5min: 10 backward lunges, 10 burpees, 10 leg lifts


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