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  • Mike
    • Jan 9, 2020

THU JAN 9 – 200109

Buy In: Tabata Tuck Jumps


WOD A 12 min. AMRAP: 5 Burpee Broad Jumps 10 Plank Pushups 15 Fire Hydrants (per leg) 20 v-situps At 11, 7 & 3 min. to go – everyone must complete 50 hands above head straight leg calf jumps.


WOD B 8 min. AMRAP: Run 250m 10 leg lifts 20 ground thrusts 30 bicycle crunches


Cash Out: 800m Run then 30 star jumps

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Warmup Standard Boot Camp warm up A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs Keep going until everyone has done everything 3 or more times. B) 10

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