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WOD: 22-18-14-8-4-2

Pull-ups

Push-ups

Sit-ups

Squats

Bounus Round:

Tabata Burpees

8x20 on : 10 off

www.ElmCityEndurance.com

Workout: 20 min AMRAP

Swim: sprint 25m, and aqua jog back to the start and repeat

Run: sprint telephone pole to pole, recovery walk to the next pole and repeat 

Bike: same as run but use a 3 pole distance

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