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  • Mike
    • Aug 10, 2021

TUE AUG 10 - 210810

Buy in: 30s high knees, 30s butt kicks, 30s toy soldiers, 60s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 walking lunges WOD B Run to the hill OR 250m WOD C 3 rounds: :30 Cossack squats :30 Step ups :30 Lunge switches WOD D Hill sprint OR 100m run WOD E 1/2 tabata flutter kicks 1/2 tabata Russian twists Cash out: 3:00 in hollow hold, if you break the hold do sprawls for the remaining time

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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 250-meter run Pause at 7 min. for 30

Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min. PARTNER WOD) 19 min AMRAP: 4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jum

A) Buy in (approx 5 min) 1/2 tabata crab walk OR opposite arm/leg raise 400m run B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s res

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