Warm up:
Warmy+
3 rds of tabata of;
Plank hold
Wall ball
Step ups
Hollow hold
Xfit WOD:
150 wall ball cleans (20/14), total
50 leap frog burpees, each
150 wall ball sit ups, total
**P1 starts at cleans while P2 hangs from pull up bar. When a partner drops from the bar, athletes switch. Once a total of 150 cleans have been performed, athletes move to burpees. Each partner completes 50 leap frog burpees. The partner who started hanging first begins at wall ball sit ups while the other partner holds from the bar. Again, when a partner drops, athletes switch.
Pull up work;
3×10 + 2 sets of 30 second holds.
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