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  • Mike

210517 - TUE MAY 17

Buy in:

30s high knees

30s butt kicks

30s toy soldiers

30s inchworms


WOD A

3x

1:00 bicycle crunches

1:00 air squats

1:00 step-ups

1:00 walking lunges


WOD B

Run to the hill OR similar


WOD C

10 min.

8 burpees

16 hollow body rocks

Hill sprint OR similar

Cash out:

3:00 in hollow hold

If you break the hold do sprawls for the remaining time

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Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times

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