Warm Up:
Warmy+
Tabata, 3 rounds of: Wall Ball Cleans, Box Step Ups, Push Ups, and Run Baseline to Baseline
Xfit WOD:
One partner attempts this;
For time (time cap 12 minutes):
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
While the other partner completes a 1-mile run on a treadmill (time cap 12 minutes)
The partner performing the wall ball and box jump-overs will go until the entire rep count is complete or the time cap is reached. They then need to go and complete the 1-mile run on the treadmill and have 12 minutes to finish it. The partner who started on the run will benefit from finishing before the time cap, as this will be your rest before you have to start the wall ball and box jump-over couplet.
Rest 1 minute…then
Cash out:
A total of 6 bear crawls (3 each partner), down to baseline equals one bear crawl. Time cap: 5 minutes.
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