7/14/25

Warm Up:

Warmy+

Tabata, 3 rds. of;

Barbell lunges

Push ups

Split squats

Plank hold (shoulder taps, R and L)

Xfit WOD:

• AMRAP (with a Partner) in 25 minutes
• 24 Wall balls (20/14)
• 5 Chest-to-bar Pull-Ups (each)
• 28 Front squats (95/65 lb)
• 20 Toes-to-Bars
• 17 Burpees

On a 25-minute clock, perform as many rounds and repetitions as possible of the prescribed work in the order written. Partners can split the work as needed (except for the chest-to-bar pull-ups, of which each partner must complete 5 reps per round).

Pull up work:

6,5,5,4,3