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  • Mike

TUE AUG 13 – 190813

Buy in: 30s high knees, 30s butt kicks, 30s toy soldiers, 30s inchworms


WOD A

3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges


WOD B

Run to the hill


WOD C

10 min.

8 burpees

16 hollow body rocks Hill sprint


Cash out: 3:00 in hollow hold, if you break the hold do sprawls for the remaining time

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Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Switch. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps

Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu

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