12/19/25

Warm Up:

Warmy+

Tabata, 3 rounds of – Squats, Wall Ball Cleans, Step Ups, and Push Ups

Xfit WOD:

For 30 minutes, where each partner works for 30 seconds, attempt to complete the following;

100 Wall Balls

50 Thrusters (75/55)

100 Weighted Ab Mat Sit Ups

50 Power Cleans (75/55)

100 KB Swings (53/35)

Think ~15 reps on the exercises that require 100 reps (each) and ~11 reps on the exercises that require 50 reps (each). The overall goal is to try and finish 400 reps (each partner) within 30 minutes, working 30 seconds and resting 30 seconds.

Pull Up Work:

10,9,8,9,8