Warm up: Warmy+ 3×3 of ground to overhead. Take two sets to warm up then start your 3×3. In between sets complete 20 step ups using the bleachers. Xfit WOD: Tribute to MLK For Time: 63 Hang Cleans (85/65) – the year he gave his “I have a dream” speech 64 Wall Balls (20/14) – […]

Warm up Warmy + 3 rds of; 3 HSPU 5 pull ups 7 squat jumps Xfit WOD: 100 push ups 200 ab mat sit ups 300 squats 400 DU’s

Warm up: Warmy+ 3×5 of power snatch + run down and back. Xfit WOD: 2 rounds of; 150 Wall Ball (20/14) 76 Power snatch (75/55) 30 clean and jerk (115/75) Every 2 minutes, plate push, P1 down, P2 back (45×2, 45#). **Split reps between partners. Pull up work; 5×10

Warm up: Warmy+ 1,3,3,5 of deads at 60% of your 1 rep max. 25 jumping jacks in between sets. Xfit WOD: 7 Rounds for time of; 7 Box jumps (32/24″) 7 Thrusters (95/65 lb) 7 Bent over rows (95/65) 7 Deadlifts (185/115) 7 Burpees 7 Kettlebell Swings (53/35) 7 Pull-Ups (can sub w/ band or […]

Warm up: Warmy+ Within 10 minutes find your 5RM on power clean Xfit WOD: 27,21,15,9,3 of; DU’s (3:1 single skips) Hang cleans (95/65) Sit ups Air squats Pull up work; 5×10