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TUE SEP 10 – 190910

Mike

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 walking lunges


WOD B Run to the hill OR 250m


WOD C

Hill sprint OR 100m run


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

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250212 - WED FEB 12

Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers...

250211 - TUE FEB 11

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...

250207 - FRI FEB 7

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...

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Outdoor Group Fitness & Personal Training

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