Warm up: Warmy+ 4×4 Power Cleans + 25 single skips Xfit WOD: 400 TOTAL reps, each exercise w/ a team of 3, 2 athletes working at same time of; Hang cleans (75/55) Wall balls (20/14) DU’s (3:1 single skips) Pull up work; 10, 8, 6, 6, 6

Warm up: Warmy+ Tabata, 3 rds of; Step ups Plank hold Lunges, one forward, one backwards Push ups Xfit WOD:

Warm Up Warmy+ Tabata, 3 rds of; Split Squats HRPU’s Bar Hang Weighted Squats (25/15# plates) Xfit WOD: For time, 1,1,2,3,5,8,13,21,34 of; KB Swings (53/35) KB Squats (53/35) Weighted Sit Ups (25/15# plates) Pull of work; 10,8,6,6,6

I’m out tomorrow. However, my assistant to assistant warm up coach (Peter) will have a WOD prepared for those who show up. Anticipate more rest and less work and be prepared for wall sits. See you Monday!

Warm up: Warmy+ 4×4 deadlifts + 25 jumping jacks. Xfit WOD: 10,9,8…1 of Front Squats (95/65) 1,2,3…10 of burpees Then switch the count for each exercise. **on the even rounds, P1 plate push down, P2 plate push back. Pull up work: 10,7,6,6,5