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MON FEB 12 - 180212


Buy In: 1 min jumping jacks / 1 min hands up high knees WOD A 19 min AMRAP: 4 hate makers 12 Box Jumps 16 v-situps This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m. Once Partner #2 returns from the run, Partner #1 will begin their 400m, while Partner #2 continues work wherever #1 left off. Every 5 min, complete 3 high knee sprawls (10 high knees + 1 sprawl per rep) each ( do not count these reps as part of score) WOD B 6 min team AMRAP: 20 synchronized lunges 20 synchronized side planks 20 synchronized squat jump twists Score is your total of rounds. Cash Out: 3 min plank hold


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Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups

SAT NOV 21 - 201121

A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B) C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D)

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