3/5/18

Warm up:

Warmy+

5×5 push presses + 20 mountain climbers.

Xfit WOD:

Ascending Ladder in 14 minutes

2 Wall Ball (20/14 lb) – Partner 1

2 Synchronized Burpees

2 Wall Ball (20/14 lb) – Partner 2

2 Synchronized Burpees

4 Wall Ball (20/14 lb) – Partner 1

4 Synchronized Burpees

4 Wall Ball (20/14 lb) – Partner 2

4 Synchronized Burpees

6 Wall Ball (20/14 lb) – Partner 1

6 Synchronized Burpees

6 Wall Ball (20/14 lb) – Partner 2

6 Synchronized Burpees…etc.

Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees together. Partner 2 does 2 wall balls, then both partners do 2 burpees in tandem. Partner 1 does 4 wall balls, then both partners do 4 burpees, then Partner 2 does 4 wall balls, then both partners do 4 synchronized burpees, etc. Continue adding 2 reps per round until time is up.

Synchronized burpees require both partners to do the burpees in tandem, with each partner on the ground at the same time before popping up.

Pull up work;

15,10,9,8,8