Warm up:
Warmy+
Tabata, 3 rds of;
Right side plank
Left side plank
Hold bottom position squat
HRPUs
Xfit WOD;
Every 3 minutes for 24 minutes each partner completes the following;
3,2,1…go P1 starts lunging around field while P2 carries KB (53/35) along side P1. At 3 minutes partners switch. Continue this sequence until time expires. Wear weighted vest
If the KB is dropped/set down and/or the partner lunging stops – a 5 push ups penalty is assessed. The penalty accumulates and is preformed at end of the WOD. Wear a watch or make sure your partner has a watch.
Pull up work;
16,10,9,9,8
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