7/9/25

Warm up:

Warmy+

Take 5-7 minutes and warm up on today’s exercises

Xfit WOD:

• AMRAP (with a Partner) in 30 minutes
• Station 1:
• From 0:00-10:00, Partner A performs:
• 20 Wall Ball Shots (20/14 lb)
• 20 HRPU’s
• Partner B holds bottom position squat*
• Station 2:
• From 10:01-20:00, perform:
• 20 KB swings (53/35 lb)
• 20 Box Jumps (24/20 in)
• Partner B performs Wall Sit*
• Station 3:
• From 20:01-30:00, perform:
• 12 Front Squats (115/75)
• 400M run
• Partner B performs Burpees*
• * Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.

Pull up challenge

6,5,5,4,3