Alright, we have 2 birthdays, it’s Charlie’s 14th and Simeon’s 33rd. Let’s celebrate both with this fun WOD! Happy birthday!
I’m out Friday and won’t be able to post a WOD.
Warm up:
Warmy+
Tabata, 3 rds of; Step-ups, KB Swings, Push-ups and Wall Ball Cleans
Xfit WOD:
Complete AMRAP within 33 minutes of;
14 partner Wall Balls (20/14) – each partner completes 14 WB
33 Box Jumps (24″/20″), reps are split. P1 jumps with a 15# plate, jumps down, and hands the plate to P2. Back and forth until 33 reps have been completed.
14 Burpees of partner (total reps, 7 each)
33 synchronized KB swings (53/35), reps are not split, and can only be counted if both partners are working at the same time.
Before starting the next round, grab a wall ball or slam ball weighting at least 20#’s, while each partner stands at the baseline, throws the ball as far as possible towards the other baseline. Once ball stops rolling (and you can’t roll the ball, it must be thrown) each partner sprints to the ball and must throw it again if it didn’t make it to the opposite baseline. Once both partenrs have crossed the opposite baseline, make your way back.
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