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  • Mike

TUE JUL 23 – 190723

Buy in: 400m run


WOD A 4 rounds of: 20 sec max pike pushups

10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then Run 250m, rest exactly 2 min, then proceed to WOD B


WOD B 4 rounds of: 20 sec max v-situps 10 sec hollow body hold 20 sec max supermans 10 sec superman hold then Run 250m, rest exactly 2 min, then proceed to WOD C


WOD C 4 rounds of: 20 sec max 50m shuttle sprint 10 sec jumping jacks 20 sec max squats 10 sec squat hold then Run 250m


Cash out: 5min: 10 backward lunges, 10 burpees, 10 leg lifts

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MON JUL 26 - 210726

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold WOD A 12 min. AMRAP: 400-meter run 10 ea. single-arm rail or wall push ups (m