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  • Mike

211122 - MON NOV 21

Buy in:

3 min. of:

20 step-ups

10 good mornings (do movement with hands behind head)


THEN


400-meter run


WOD A

12 min. AMRAP:

10 1-arm wall push up or rail push up (5 per arm)

10 normal push ups

250m run


WOD B

For 10 min., 20-15-10-5 of:

Pogo jumps

Rail pull ups or Renegade rows

Perform 20 of each movement, 15 ea. and so on…after finishing round of 5, work your way back up the ladder


WOD C

1/2 tabata pike push ups


Cash out: 2 min. hollow body hold 2 min. max sit ups



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