12/8/23

Warm up:

Warmy+

4×4 Thrusters + 25 jumping Jacks

Xfit WOD:

For time, of;

25,20,15,10 Synchronized Wall balls (20/14)

25,20,15,10 Leap frog burpee

**Lunges (weighted) 65/45, 75/55, 95/65 & 115/75

20,15,10,5 Pull ups (while partner holds from bar)

**first set of lunges, P1 goes baseline then P2 brings bar back to baseline. Round 2, weight increases and P1 goes to free throw line, P2 brings bar back to baseline. Round 3, weight increases and P1 goes to half court, P2 brings bar back to baseline. Final round, weight increases and P1 goes to closest free throw line, P2 brings bar back to baseline.

Pull up work;

3 sets of 10