Warm Up:
Warmy+
4×4 Push press + 10 BW squats + 10 Jumping jacks
Xfit WOD:
AMRAP for 32 minutes of:
Round 1:
- Partner 1 (0:00 – 0:45): Max reps of Thrusters (95/65)
- Both Partners (0:45 – 1:00): Rest
- Partner 2 (1:00 – 1:45): Max reps of Push Ups
- Both Partners (1:45 – 2:00): Rest
Round 2:
- Partner 1 (2:00 – 2:45): Max reps of Box Jump Overs (24/20″)
- Both Partners (2:45 – 3:00): Rest
- Partner 2 (3:00 – 3:45): Max reps of Kettlebell Swings (53/35)
- Both Partners (3:45 – 4:00): Rest
Continue alternating between round 1 and round 2 for the remainder of the 32 minutes. Keep a tally of your completed rounds and reps to measure your progress.
Cash out:
While P1 performs forward bear crawl to midfield, P2 runs 400M. Once P2 is back from the run, partners switch and P2 either completes P1’s bear crawl or starts their own. Once P1 is back, they either complete P2’s crawl distance or both start a backwards bear crawl. Cash out is finished once both partners have completed a forward and backward bear crawl, the length of baseline to midfield and back.
Pull up work:
6,5,5,4,3
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