7/3/24

An early happy July 4th to everyone. Have fun and stay safe. The next post will be Monday, 7/8.

Warm up:

Warmy+

Take 5-6 minutes and warm up on today’s exercises.

Xfit WOD:

• For Time (in a Team of 3)
• Kettlebell Swings (53/35 lb)
• Box Jumps (24/20 in)
• Air Squats
• Push-Ups
• Burpees
• Pull-Ups
• Sit-Ups
• Row (calories)
• Double-Unders
• Wall Ball Shots (20/14 lb)
• Ball Slams (30/20 lb)
• Dumbbell Push Press (25/15 lb)
• As a team, complete a total of 1776 reps involving all exercises in any order

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.

**Time Cap: 50 Minutes**