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  • Mike

TUE MAY 5 – 200505

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 250mWOD 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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240719 - FRI JUL 19

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 scisso

240718 - THU JUL 18

Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must complet

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