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210928 - TUE SEP 28

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

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

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

then Run 250m


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

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