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  • Mike

FRI FEB 9 - 180209


Buy in: Tabata sprawls / hold top of pushup hold during rest WOD A 2 rounds for time: 400m run 30 jumping squats 15 pull ups If done early, rest and cheer others on, or max walking lunges. WOD B 15 min AMRAP: 400m run 40 squats 30 sit ups 20 push ups 10 burpees At 5 and 10 min, 75 mtn climbers. Cash Out: 1/2 tabata leg lifts, scissor kicks on breaks 


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240422 - MON APR 22

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

240420 - SAT APR 20

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill B) 10 min. AMRAP 30 bicycle crunches Run the hill Run down 10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low)

240418 - THU APR 18

Buy in: 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN (

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