Warm up: Warmy+ 5×4 squat cleans + 20m run Xfit WOD: 100 HRPU’s 100 45/25# plate, squats 100 sit ups 100 thrusters (75/55) Every 4 minutes, 200M run Pull up work; 10,7,6,6,5

Warm up: Warmy+ 4×3 Power cleans + 20 jumping jacks Xfit WOD: AMRAP (in a Team of 3) in 31 minutes 29 Wall Ball Shots (20/14 lb) 29 Front Squats (95/65 lb) 29 Box Jumps (24/20”) 29 K2E 29 Hang Power Cleans (95/65 lb) Each partner must perform a 1 mile run at some point […]

Warm up: Warmy+ 800M run Xfit WOD: 20 minute AMRAP of; 5 burpees 10 KB swings (53/35) 15 lunges (each leg) Pull up work; 10,7,6,6,5

Warm up: Warmy+ Take 5 minutes and warm up on todays exercises Xfit WOD: AMRAP, 30 minutes of; P1 400M P2 Push press P1 400M P2 Sit-up P1 400M P2 Front squats P1 400M P2 Burpees Pull up work: 9,7,6,5,5

Warm up Warmy+ 4×4 squat cleans + 25 DU’s Xfit WOD: 150 Wall balls 75 HRPU’s 75 Hang Cleans (75/55) Pull up work; 9,7,6,5,5