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FRI JUN 28 – 190628

Buy in: 1 min max alligator crawl / 1 min max crab walk.


WOD Teams of 3 must complete: 2400m run 240 squats 210 situps 180 pushups

Exercises can be split up in any way, but teams must do the same exercise together except for runner. Only 1 runner may run at a time. 22 min time limit:

Extra credit for teams that finish before time limit: AMRAP: 3 hatemakers 6 leg lifts 9 leg lift twists


Cash out: 2 min squat hold

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A) Buy in 800m run B) CONDITIONING E2MOM (Every Two Minutes On the Minute) for 10 min. (5 rounds): 6 burpees 12 box jumps (mod: step ups) C) CONDITIONING 10 min. AMRAP: 2 Hatemakers (ea. HM is 5 push

TUE DEC 1 - 201201

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 Run 250m, rest exactly 2 min, then proceed to WOD B WOD B 4 r

MON NOV 30 - 201130

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repe

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