04/09/22 - WOD

4/9

SATURDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase DL x 5 (each)
KB Suitcase Carry x 50ft (each)

*Allow 6 min to Warm Up for Part A

A. Every 2 min, for 3 Sets:
Deadlift x 10
@ 65-70% of 1-RM

B. 15 min AMRAP:
5 Strict Pull-Ups
10 KB Walking Lunges (24/16kg-Farmers Hold)
100m KB Farmers Carry (24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 40 min Window:
3000m Row (Buy-In)
directly into...
AMRAP:
10 Box Jumps
10 Plate G2O
10 Pull-Ups
10 Burpees
100m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP