I won’t be there Monday morning. See you Wednesday. Warm Up: Warmy 1 Suicide 10 barbell bent over row (bar weight only) 10 knee to elbow push up’s how to K2E push up 1 x 25yd Sideways Shuffle sideways shuffle 1 x 25yd stepping hamstring stretch stepping hamstring stretch 1 x 25yd lunge with twist lunge with twist 10 […]

Warm Up: Warmy Spend 5 minutes warming up on today’s exercises Xfit WOD: 1 – Deadlift (185/115) 2 – Squat cleans (115/75) 3 – DU’s (30 DU’s or 3:1 singles) 4 – Hang snatch (95/65) 5 – Ball slams (heavy) 6 – burpee box jumps (up and over, 20″/16″) 7 – Pull up’s 8 – […]

Warm Up: Warmy 1 Suicide 10 barbell bent over row (bar weight only) 10 knee to elbow push up’s how to K2E push up 1 x 25yd Sideways Shuffle sideways shuffle 1 x 25yd stepping hamstring stretch stepping hamstring stretch 1 x 25yd lunge with twist lunge with twist 10 burpees Weightlifting: Hang Power Clean; 3 @ 50%, 3 […]

Warm Up: Warmy 1 Suicide 10 barbell bent over row (bar weight only) 10 knee to elbow push up’s how to K2E push up 1 x 25yd Sideways Shuffle sideways shuffle 1 x 25yd stepping hamstring stretch stepping hamstring stretch 1 x 25yd lunge with twist lunge with twist 10 burpees Weightlifting: Push Press 5RM; 4 x 5 @ […]

Warm Up: Warmy (this will be cut in half, not down and back) then… 1 Suicide 10 barbell bent over row (bar weight only) 10 knee to elbow push up’s how to K2E push up 1 x 25yd Sideways Shuffle sideways shuffle 1 x 25yd stepping hamstring stretch stepping hamstring stretch 1 x 25yd lunge with twist lunge with […]