9.18.25 HIT N MISS

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Syncro Wall Balls

WARM UP
Jog the Box for 4 minutes with footwork
2 Rds of:
3 Strict Pull Ups
5 Push Ups
10 Air Squats
Dynamic Stretch

STRENGTH
Deadlift
(8)2 Deficit
6@60%, 4@65%, 3@70% (2)2 75-80%

WOD
For time:
Buy-in 50/40 Cal Bike
4 Rounds
50 Double Unders
15 Pull-ups
Cash out 50/40 Cal Bike

ICING
Max Effort L sits
Handstand Walk Practice