Warm up;
Warmy+
Tabata, 3 rds of;
Bar hang
Hold bottom position squat
Wall ball cleans
Wall sit
Xfit WOD:
25,20,15,10,5 for time of;
Wall balls (20/14)
Lunges (45/25# plate) ea. leg
Push ups
Cash out;
800M run
**wearing a weighted vest**
Pull up work;
9,9,9,8,7
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