Warm up: Warmy+ 3 rounds of: 7 step ups 7 HRUP’s 7 lunges (holding 45/25 plate) each leg 7 wall ball cleans Xfit WOD: With a running clock, complete 22 rounds of the prescribed work in the order written as fast as possible with a partner. Partition the work as necessary. Pull up work; 5×7

Warm up Warmy+ Tabata, 3 rds of; Wall ball twists Barbell RDL’s Decline push up 1 lap around gym Xfit WOD: For time, 4 rds of; 50 (total) weighted wall ball sit ups 50 (total) thrusters (barbell only) 50 (total) KB swings (45/30) 50 (total) slam balls Pull up work: 5×7

Warm Up: Warmy+ 4×3 of Squat Cleans + 20 jumping jacks Xfit WOD: For time, 5 Rds of; While P1 completes 2 sets of – 9 Deadlifts (105/65) 7 Power cleans (105/65) 5 Front Squats (105/65) P2 completes 3 sets of “Cindy” Once both have completed the Rx’d set count, switch. Finish 5 total rounds. […]

Warm up: Warmy+ Tabata, 3 rds of; Push ups Squats Plank hold Split squats Xfit WOD:

Warm up: Warmy+ 3×3 of back squats + push press, 20 single skips Xfit WOD: 10 rounds for time of; 5 squat cleans (105/65) 7 hang cleans (105/65) 9 HRPU’s 12 DU’s Pull up work: 5×6