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  • Mike

THU JAN 11 - Minute to win it


Buy in: 5-min shuttle relays – 2 man teams, 1 runs 100m shuttle sprint/backwards sprint, the other 10 sit ups + 10 jumping jacks + rest.

WOD A

3 rounds of:

1 min: Burpee tuck jumps

1 min: Box Jumps

1 min: Bench Dips

1 min: v-sit ups

1 min: 20 high knees 5 pushups

1 min rest

WOD B

4 min AMRAP:

5 dive bomber pushups

10 side planks

15 leg lifts

Cash Out: 100 curb kickers / 50 lateral jumps


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Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit