Warm Up Warmy+ Take 5 minutes to warm up on today’s exercises.  Xfit WOD: Tabata of; Wall balls  Slam ball  KB squats (53/35) DU’s Pull up work; 4×10

Warm Up: Warmy+ 5×3 of; hang snatch + OHS + push press 15 jumping jacks in between sets Xfit WOD: As a team of 2, complete the following where one athlete moves as the other athlete rests: 150 Hang power snatch, (75/55) 100 push up’s (P2), box jump overs (P1) 24/20″ 80 Power cleans (95/65) […]

Warm up: Warmy+ 5×3 Bent over rows + Split squats (use KB’s for weight) Xfit WOD: 10 rounds: 100 meter sprint, 10 KB swings (53/35) 100 meter sprint, 10 burpees Pull up work; 4×10

Warm Up: Warmy+ 3×3 of PC, front squat, push press  20 DU’s in between sets Xfit WOD; 3 rounds: 30 Squat-cleans @95/65LBS, 30 HRPU’s 800M run (run with partner) Pull up work; 5×10