12/12/25

Warm Up:

Warmy+

Tabata, 3 rds. of;

Squats, Bar hang, Split Squats and Plank hold

Xfit WOD:

For a total of 30 minutes, complete the following;

P1 runs 1 mile (outside, should be warm enough)

P2 start with 5 K2E, 10 Box Jumps and 15 Wall Ball Cleans. Continue this sequence until P1 returns, then switch.

Once P2 returns from the run, partners will follow each other, starting with 5 K2E, 10 Box Jumps, and 15 Wall Ball Cleans. Then 5 Wall Ball Cleans, 10 K2E, and 15 Box Jumps. Then 5 Box Jumps, 10 Wall Ball Cleans, and 15 K2E. Continue this sequence until time expires.

Pull Up Work;

10,9,8,9,8