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3 Rounds
- Run 1/2 mile
- 50 air squats
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10 Rounds
- 10 push-ups
- 10 sit ups
- 10 squats
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5 Rounds
- Run 200m
- 10 squats
- 10 push ups
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10-9-8-7-6-5-4-3-2-1
- Burpees
- Sit-ups
…100 meter sprint between each set.
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Invisible Fran 21-15-9
- Air squats
- Push ups
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5 Rounds
- 3 Squat Jumps
- 3 push ups
- 3 Broad Jumps
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Run 1 mile
- 30 Lunges every 1 minute.
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4 Rounds
- 10 vertical jumps
- 10 push ups
- 10 sit ups
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10 Rounds
- 10 walking lunges
- 10 push-ups
- 10 sit ups
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7 Rounds
- 7 squats
- 7 burpies
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Beach WOD – 5 Rounds
Establish 2 spots in the sand 100M apart
- 10 Burpees & 20 Situps
- Run 100M
- 10 Pushups & 20 Air Squats
- Run back 100M
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20 Rounds
- 5 squats
- 5 push-ups
- 5 sit ups
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3 Rounds
- 20 push ups, 30 second plebs plank after every 5 reps
- 20 air squats
- 20 sit ups
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5 Rounds
- 50 air squats
…Rest equal amounts as it took to do each 50
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Run 1 mile and stop every 60 seconds…
- 10 push-ups
- 20 air squats
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AFAP…
- 100 jumping jacks
- 75 air squats
- 50 push ups
- 25 burpies
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5 Rounds
- 30 second handstand against a wall
- 30 second static hold at the bottom of the squat
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10 Rounds
- Run 1 minute
- 1 min static hold squat (rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back!!)
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