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  • Mike
    • Aug 31, 2017

FRI SEP 1 - Start the month together


Buy In: 1 min jumping jacks / 1 min hands up high knees

WOD A

19 min AMRAP:

4 hate makers

12 Box Jumps

16 v-situps

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m. Once Partner #2 returns from the run, Partner #1 will begin their 400m, while Partner #2 continues work wherever #1 left off.

Every 5 min, complete 3 high knee sprawls (10 high knees + 1 sprawl per rep) each ( do not count these reps as part of score)

WOD B

6 min team AMRAP:

20 synchronized lunges

20 synchronized side planks

20 synchronized squat jump twists

Score is your total of rounds.

Cash Out: 3 min plank hold


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