A belated birthday wish to our mountain climber, A A Ron! Hope it was a good one for you.
Warm up:
Tabata, 3 rounds of;
Mountain climbers
Plank hold
Squats
3/4 suicide
Xfit WOD:
Time cap 41 minutes (shouldn’t take this long but that’s A A Ron’s age 🙂
9 stations;
Wall ball / SDHP’s (95/65)
Burpees / KB squats (53/35)
Slam ball (40/30) / Box jumps (30/24″)
Front squats (95/65) / Pull up’s (band can be used)
DU’s (3:1 singles) / Wall ball cleans
Thrusters (95/65) / Baseline run (each line touch counts as a rep)
Ab mat sit up’s / Burpee, touch 6″ above finger tips
KB swing (53/35) / Push press (95/65)
Handstand hold / Deadlift (135/95)
**between you and your partner, determine which exercise you’ll do at 28 reps (split between partners) and 76 reps (split between partners). Each athlete will complete 14 and 38 reps at each station/exercise. For example, if partners decided to complete 38 wall balls and 14 KB squats, P1 starts with wall balls and completes 38 reps while P2 completes 14 KB squats. Switch once both partners have completed the Rx’d rep count.
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