Warm Up:
Warmy
3 rds of;
10 jumping jacks
7 hollow rocks
7 HRPU’s
1 minute to complete, 30 second rest
Xfit WOD:
Complete 2 rounds of the following, time cap 30 minutes;
1200M row (switch partners every 200M)
60 wall balls (switch only one time – for example, if P1 stops after doing 20 reps, he/she will need to finish with 40 reps. Each partner completes 60 wall balls per round)
30 buprees (alternate each rep between partners. Each partner completes 30 reps)
60 thrusters (105/65) switch partners every 10 reps. A total of 60 reps between partners is Rx’d.
60 box jump(24’/20′)/plate push (45#/25#) (P1 completes 10 box jumps then pushes plate to half court and back. P2 starts jumping once P1 begins his/her plate push. Once P2 has finished his/her Rx’d jumps they push the plate and P1 can start jumping again. Continue this sequence until a total of 60 jumps are completed.
Repeat…
Pull up work;
5×10
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