Warm Up: Warmy+ 4×4 deads > HRPUs > run down and back Xfit WOD: **Both partners run at the same time. Once back from their run, P1 completes deads, then P2 burpees, then P1 wall balls…etc. Go back and forth between exercises until the 35 minutes are up. Then finish with a 600M run. Pull-up […]

Warm up: Warmy+ Tabata, 3 rds of; pull up, hold half way down for 20 seconds, squats, plank hold, lunges Xfit WOD: 1,1,2,3,5,8,13,21,33 for time; Front squats (95/65) Push ups Hang clean (95/65) Pull up work: 10,9,7,8,6

Warm up: Warmy+ Tabata, 3 rds of; push press, squats, HRPUs, hang from bar Xfit WOD: 40 Push Press (75/55) 80 Squat (hold 25# plate) 100 KB swings (53/35) 140 DUs Pull up work: 10,8,6,8,6

Warm Up: Warmy+ 4×4 GOH, + 50 single skips Xfit WOD: For time: 25,20,15,10,5 of Wall Balls 25,20,15,10,5 of Burpee Over Box Jump (20″) 5,10,15,20,25 of Weighted Sit Ups (25# plate) 5,10,15,20,25 of Power Clean (95/65) **Every 3 minutes: one partner completes plate push (down and back). The partner who’s not pushing the plate needs […]

Warm Up: Warmy+ Tabata, 3 rds of; Jumping jacks, Front squats (barbell only), Burpees, SDHPs Xfit WOD: For time of; 10,9,8…1 of Front Squats (95/65) 1,2,3…10 of Pull Ups 10,9,8…1 of SDHPs (75/55) **every 3 minutes, 3 leap frog burpees**