Warm Up: Warmy+ Tabata, 3 rds of; Split squats Plank hold Sit ups Squats Xfit WOD: Pull up work; 9,8,8,8,7

Warm up: Warmy+ 4×4 power cleans + 25 JJ’s Xfit WOD: 30 minute AMRAP of; 3 Pull ups 5 Front squats (115/75) 7 K2E 9 Weighted sit ups 2×1 minute couch stretch + 3 minute bottom hold squat position.

Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Pull up work; 9,8,7,7,7

I’m out of town tomorrow. Warm Up: Warmy+ 4×4 Push Press + 25 DU’s Xfit WOD: 20 minute AMRAP of; 7 Push Press (95/65) 7 T2B 7 Walking Lunges, each leg (plate weight, 45/25) held above the head Pull up work; 9,8,8,8,7

Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Station #1: EMOM for 10 minutes of; 7 Push Ups 12 Squats Rest 1 minute…then Station #2: 10 Minutes of: 3 Power Cleans (115/75) 6 Burpees 9 HRPU’s Rest 1 minute…then Station #3: 10 minutes, AMRAP between you and your partner […]