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  • mike78511

231107 - TUE NOV 7

Standard warm up (about 4 min.)


Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees


WOD A (19 min. PARTNER WOD)

19 min AMRAP:

4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jump w/clap overhead)

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 they left off before their run.


Every 5 min, complete 3 high knee sprawls (10 high knees + 1 sprawl per rep) each


WOD B (6 min.)

6 min team AMRAP:

20 synchronized lunges

20 synchronized side planks

20 synchronized squat jump twists


Cash Out (3 min.):

3 min plank hold. Perform one burpee every time the plank is broken.

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