Standard warm up (about 4 min.)
Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees
WOD A (19 min.) 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.