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TUE JUL 10 – 180710

Buy in: 1:00 group squat hold, 20 walking lunge steps, 250-meter run, squat hold until all runners return


WOD A

12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

250m run


WOD B

10 min. AMRAP:

15 star jumps

12 v sit-ups

9 reverse lunges per leg

100m run


WOD C

Tabata KTE sit ups


Cash out: Bottom of squat hold (2-4 min., depending on time left)

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THU DEC 3 - 201203

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

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