11/27/24

Happy Thanksgiving to you all!

Warm Up:

Warmy+

Tabata, 3 rds of;

Plank hold

Box Jump Step Ups

HSPU’s

Wall ball cleans

Xfit WOD:

• For Time (with a Partner)
• 2 Suicide Runs (each partner)
• Then, complete:
• 100 Hang Cleans (95/65)
• 200 Wall Ball Shots (20/14)
• Directly into:
• 200 Alternating Lunges
• 50 Burpees
• Then, complete:
• 50 Box Jump Overs (24/20″)
• 80 Pull-Ups
• Finally, complete:
• 100 Partner Medicine Ball Sit-Ups (20/14 lb)
• 100 Push-Ups
• Time Cap: 40 minutes

With a running clock, complete the prescribed work in the order written as fast as possible for time. With the exception of the Wall Ball Shots and Partner Sit Ups, this WOD will be done as one partner working at a time but you can do it in an “I go, you go” format or break reps into sets. It’s up to you and your partner.