2/14/25

Warm up:

Warmy+

Tabata, 3 rds of;

Squats

Plank position shoulder taps

Split Squats

Push ups

Xfit WOD:

• AMRAP (with a Partner) in 10 minutes
• 2 Wall Ball Shots (20/14 lb) – Partner 1
• 2 Synchronized Burpees
• 2 Wall Ball Shots (20/14 lb) – Partner 2
• 2 Synchronized Burpees
• 4 Wall Ball Shots (20/14 lb) – Partner 1
• 4 Synchronized Burpees
• 4 Wall Ball Shots (20/14 lb) – Partner 2
• 4 Synchronized Burpees
• 6 Wall Ball Shots (20/14 lb) – Partner 1
• 6 Synchronized Burpees
• 6 Wall Ball Shots (20/14 lb) – Partner 2
• 6 Synchronized Burpees
• etc…

Rest 1 minute then complete EMOM, with your partner;

10 KB Swings

10 KB Squats

Pull up work:

6,10,7,9,8