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  • Mike

FRI NOV 13 - 201113

Buy In: 1 min dive bomber pushups, 1 min bench dips WOD A 11 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m out and back. 2nd person: Jumping Jacks 3rd person: 7 situps then rest At 4 and 8 minutes: 1 min pushup hold WOD B 11 min AMRAP: 1st person: 50m high knees out, butt kicks coming back 2nd person: hold something! plank, squat, v-situp, ground thrust 3rd person: 7 pushups then rest At 4 and 8 min: 1 min max scissor kicks Cash Out: Tabata V-sit ups, Hollow hold on breaks

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211204 - SAT DEC 4

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211203 - FRI DEC 3

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks (alternating 5 per side) 10 good mornings 10 box ste