Warm up:
Warmy+
Tabata 3 rds of;
Wall ball cleans
Sit ups
Handstand hold
K2E
Xfit WOD:
5 rounds:
400 meter run,
30 box jumps (20/24)
30 wall-ball shots (20/14)
Pull up work
15,10,9,8,8
varied - functional - intense
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