It’s the best birthday of the year this Sunday, and today’s WOD will represent it.
Warm Up:
Warmy+
Spend 5 minutes on today’s exercises
Xfit WOD:
For time, complete the following;
2 rounds of
Buy in: 19 TOTAL bar of burpees – “you go, I go”
31 Pull-ups
31 HRPUs
31 Box Jumps (28″)
31 Power Clean (75/55)
31 KB Swings (53/35)***
Cash out: 4×400 meters (each partner will complete 4, 400M runs. The partner who’s resting will hold a 25# plate in a bottom position squat until their partner returns.
**While P1 works, P2 farmer carries one KB until the partner stops. The partner who’s working can go unbroken (as long as his/her partner continues to walk with the KB). It is not required to go unbroken or complete all reps in one set. Partners can determine how many reps should be performed before the KB is passed.
***When a partner is performing the KB swings, P2 is holding a plank.
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