Warm Up: Warmy+ Tabata, 3 rds of; step ups, American KB swings, squats, HSPUs Xfit WOD: For time (Partner – E30sec.) of; 13 rounds; 5 Deadlifts (135/75) 7 KB Swings (53/35) 9 Box Jumps (28/24”) 11 SDHPs (75/55) Pull Up Work; 10,8,6,4,10

Warm Up: Warmy+ 4×4 Power Clean + 25 Jumping Jacks Xfit WOD: Couch Stretch 2×1 + 3 bottom squat hold

Warm Up: Warmy+ Tabata, 3 rds of; T2B, Wall Ball Cleans, HSPUs, Lunges (backward) Xfit WOD: For time of; 100 Wall Balls 100 KB Swings (53/35) 100 Weighted Sit Ups (25# plate) 100 HRPUs Pull up work; 10,9,8,9,8

Warm Up: Warmy+ 4×2 of Deadlift > Front Squat > Burpee over bar > 10 DU’s (3:1 single skips) Xfit WOD: With a running clock, complete the following; P1 starts on the triplet of; 5 Deadlifts > 5 Front Squats > Burpees over bar, while P2 completes a farmer carry down and back then runs […]

Warm Up: Warmy+ 4×4 Ground-to-Overhead + 25 single skips Xfit WOD: For time, of; 200 Hang Cleans (95/65) 200 KB Squats (53/35) 200 HRPUs **P1 works while P2 rests, switch every 30 seconds. Time cap 32 minutes Pull Up Work; 10,9,8,7,8