4/29/26

Warm Up:

Warmy+

4×2 of deads > hang cleans > front squats + 25 single skips.

Xfit WOD:

• AMRAP (with a Partner) in 30 minutes
• Station 1:
• From 0:00-10:00, Partner A performs:
• 23 Wall Balls (20/14)
• 53 Double-Unders
• Partner B performs AbMat Sit-Ups*
• Station 2:
• From 10:01-20:00, perform:
• 30 KB Squats (53/35)
• 14 Box Jumps (24/20″)
• Partner B performs Wall Sit*
• Station 3:
• From 20:01-30:00, perform:
• 12 Deadlifts (135/95)
• 3 laps around the gym
• Partner B performs Burpees*
• * Partner B performs the solo movement while Partner A completes the Rx’d rep count, then switch.

Pull up work:

10,5,10,5,10