8/23/23

Warm Up:

Warmy+

Tabata, 3 Rds. of;

Split squats

HRPU’s

Run baseline to baseline

Mountain climbers

Xfir WOD:

For time:
50 burpees
400-m run
100 push ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push ups
400-m run
50 burpees

**reps are split with partner. 3,2,1…go P1 starts burpees, when P1 stops they start their run and P2 starts burpees. P2 completes the same rep count as P1 did then goes for their run. Once P1 gets back they need to finish the remaining reps before heading out for their next run within a 2 set max.

Pull up work;

15,10,9,9,8