Happy August! The year is flying by… Warm up: Warmy+ 5×3 KB devil presses + 20 jumping jacks Xfit WOD: 13 Rounds for Time (with a Partner) 15 Kettlebell Swings (53/35) 7 Burpee Box Jump Overs (24/20”) Cash-Out: 10 total plate pushes Pull up work: 9,7,6,5,5

Warm up: Warmy+ 5 minutes on today’s exercises Xfit WOD: 21,18,15,12,9,6,3 of; HRPU’s (vest), Barbell Lunges (no vest) Barbell Thrusters (vest), burpees (no vest) Cash out; 400M w/ vest 400M w/o vest Pull up work; 8,7,5,5,5

Warm up: Warmy+ 3×10 of KB deadlifts, 30 sec bottom position squat. Xfit WOD: AMRAP in 21 minutes 7 Burpees 11 Box Jumps (24”) 22 Kettlebell Swings (53/35) Buy-in: 65 Sit-Ups Pull up work; 8,7,5,5,5

Warm up: Warmy+ 3×4 of power cleans + 20 jumping jacks Xfit WOD: 10 Rounds For Time 10 Push ups 20 Front Squats (75/55 lb) Pull up work; 8,7,5,5,5

Warm up Warmy+ 3 rds, tabata of: Push ups Split squats Hang from bar Down and back 5 Rounds 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute DU’s 1 minute Rest Pull up work 8,7,5,5,5 […]