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  • Mike

TUE JUN 26 – 180626

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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240722 - MON JUL 22

Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 25

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