9/17/25

Warm Up:

Warmy+

Tabata, 3 rds. of:

Wall ball cleans

Power cleans (barbell only)

Box jump step ups

Push ups

Xfit WOD:

Part A:

5 minutes to complete 200 Wall Balls, between partners

4 minutes to complete 150 Hang Cleans (95/65), between partners

3 minutes to complete 100 Box Jumps (24″), between partners

2 minutes to complete 76 Burpees, between partners

1 minute to complete 50 Pull ups, between partners

2 minute rest, then…

Part B:

3 Rounds, 1 minute at each station, partners work :30 on :30 off of;

Wall Ball Cleans (20/14)

Push Press (95/65)

Box Jump Overs

Push ups

K2E

2×1 Couch Stretch + 3 min. bottom squat position hold