Strength & Conditioning Rest Day.

Warm up: 3 rounds; 10 hollow rocks 10 squats 10 good mornings Run backwards wall-wall Xfit WOD: Repeat for 3 rounds total, rest 2 minutes between rounds Max rounds in 4 minutes of 15x Clean (75#/55#) 10x Push press (75#/55#) 5x Burpees Post total rounds to comments.

Warm up: 10 minute row – damper at 7 Xfit WOD: 10 rounds of; 5 squats 5 pull up’s Make squat weight moderately heavy but light enough to stay quick throughout movement. The purpose of this WOD is to train for “Fran”. Post squat weight to comments.

Warm Up: 3 rounds of: 10 sit ups 10 up down’s 5 hollow rock to superman Xfit WOD: 3 rounds; first rd. 3 minutes/station, second rd. 2 minutes/station and third rd. 1 minute/station with 30 seconds rest between stations. Move quickly to each station. Station one – Plyo-box jumps need 16 tops and 36 risers, […]

Cindy – AMRoundsAP within 20 minutes 5 pull ups 10 push ups 15 squats Post rounds to comments Scott, Mike and Kurt were the tough guys that did this WOD at 5:30am. How many rounds guys?