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July 4, 2016

WOD

AMRAP in 30 Minutes
20 Push-Ups with feet on a 45/25 lb plate
20 Burpees jumping to a 45/25 lb plate
400M Run with a 45/25 lb plate
Workout notes: This workout most likely has at least one variation on a movement that you don’t see very often! Elevating the feet while doing push-ups should increase the difficulty so if you are normally scaling use this opportunity to attempt a more difficult standard for yourself.  We use burpee plate jumps to reinforce an explosive jump and full extension of the hip and knee at the top of the rep.  The total time is long so establish a sustainable pace and keep moving!

 

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