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  • Mike

THU AUG 29 – 190829

Buy in: Partner 1: 100m sprint (50m out, 50m back), Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams


WOD A

Tabata partner leg raise throw (switch places during rest time)


WOD B

9 min.:

250m run

30 clapping abs (15 per side)

30 plank toe touches (15 per side)


WOD C

9 min.:

20 heel to sky

20 window washer abs (10 per side)

100m run


WOD D

400m run


Cash out: Tabata Partner Cross Clap sit ups

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211208 - WED DEC 8

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250-m

211207 - TUE DEC 7

Buy in: 30sec high knees, 30sec butt kicks, 30sec toy soldiers, 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill (OR SIMILAR

211206 - MON DEC 6

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