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Mike

SAT JUN 13 – 200613

Buy in: 2 min. plank hold, then Run to Oak Hill


WOD A 12 min. AMRAP: Backward uphill run (run down normal) 20 air squats 20 walking lunge steps


WOD B 12 min. AMRAP: Hill sprint 30 jumping squats 15 knees to elbow situps 5 pike push-ups


Cash out: Tabata scissor kicks with bottom of leg raise hold on breaks

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241112 - TUE NOV 12

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING ...

241111 - MON NOV 11

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...

241109 - SAT NOV 9

Buy in: Tabata Top to Top pushups WOD #1 (16 min.) 12 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps Run 400m at halfway...

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