Warm up:
Warmy+
Tabata, 3 rds of;
Box jumps (12”)
Push ups
Wall ball squats
Plank hold
Xfit WOD:
1 mile run
30,25,20,15,10 of;
Wall ball (20/14) wearing weighted vest
Box jumps (24/20”) wearing weighted vest
Cash out:
400m run weighted
600m run
Pull up work:
8,7,5,5,5
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