9/3/25

Warm up:

Warmy+

Tabata, 3 rds of;

Wall ball cleans

HRPUs

Squats

Shoulder taps

Xfit WOD:

AFAP, of;

1200M run (split between partner)

• 100 Wall Ball Shots (20/14)
• 200 Double-Unders (2:1 singles)
• Directly into:
• 200 Alternating Lunges
• 50 Burpees
• Then, complete:
• 50 Box Jump Overs (24/20 in)
• 80 Pull-Ups
• Finally, complete:
• 60 Partner Medicine Ball Sit-Ups (20/14 lb)
• 100 Push-Ups

Time cap: 40 minutes