Warm up: Warmy+ 3 rounds, tabata style of; Plank Squats Handstand hold Step ups Xfit WOD: 5 rounds for time: 20 KB Swings (53/35) 50-ft. front-rack lunge, 75 lb. 20 HRPU’s 50-ft. front-rack lunge, 75 lb. Each partner completes all Rx’d reps, split how you see fit.  Pull up work; 5×10

Warm Up: Warmy+ EMOM for 10 minutes of; Odd 5 front squat (65,75,95,115,135/45,55,65,75,95) Even 5 push press, using FS weight Xfit WOD: “The 5’s” Between you and your partner; 5 down and back (on field, sprints)/each 50 wall balls (20/14)/each 5 down and back plate pushes (45×2/45+25)/each 50 push presses (95/65)/each 5 front squats (135/95)/each […]

Warm Up: Warmy+ 3×3 Power snatch plus 15 single skips Xfit WOD: Complete as many rounds as possible in 10 mins of: 30 DU’s 15 Power Snatches (75/55) then… As many reps as possible in 8 minutes of; Wall Balls, 20/14 then… As many reps as possible in 6 mins of: Burpees Pull up work; […]

It’s someone’s birthday tomorrow so I’ll leave it at that. However if you don’t like the WOD that’s programmed feel free to do WOD #2 1 pull up 2 BW squats  Then lean your body against the wall and just hang out  Time cap 1 minute. 

For those who want to show up, “Murph” will be the WOD at 7am.  1 mile run 100 pull ups 200 push ups  300 body weight squats  1 mile run.