9/23/26

Warm Up:

Warmy+

4×4 deads > HRPUs > run down and back

Xfit WOD:

• For Time
• Buy-In: 400M Run
• Then, AMRAP in 35 minutes:
• 5 Deadlifts (155/95)
• 10 Burpees
• 15 Wall Ball Shots (20/14 lb)
• 20 Lunges (65/45 lb)
• 25 Sit-Ups
• Baseline to Baseline Farmer’s Carry (2×50/35 lb)
• Cash-Out: 600MRun

**Both partners run at the same time. Once back from their run, P1 completes deads, then P2 burpees, then P1 wall balls…etc. Go back and forth between exercises until the 35 minutes are up. Then finish with a 600M run.

Pull-up work;

10,7,5,7,10