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  • Mike

MON APR 27 – 200427

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

10 min. AMRAP:

20-15-10-5 Pogo jumps

Rail pull ups

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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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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