Warm up: Warmy+ Tabata, 3 rds of; HRPU’s Squat splits Plank Wall balls Xfit WOD: For time, 25,20,15,10,5 of; Hang cleans (95/65) while P2 hangs from bar Plate push, 7 pushes ea. partner rd 1, then 2, then 6, then 1 then 5 Wall balls (20/14) while P2 wall sits KB swings (53/35) Pull up […]

Warm Up: Warmy+ 4×4 Push Press + 20 single skips Xfit WOD: For time 21,18,15,12,9,6,3 of; Power cleans (95/65) Push ups Wall balls (20/14) DU’s (3:1 singles) Pull up work; 16,11,9,9,9

Happy squatober! Warm up: Warmy+ 4×4 GOH – + 20 jumping jacks Xfit WOD: Done” Pull up work: 16,11,9,9,9

Warm Up: Warmy+ 2 laps around field + 25 barbell thrusters Xfit WOD: 25 minute AMRAP of; 5 Squat Cleans (95/65) 7 Wall Balls (20/14) 9 Box Jumps (24″) 11 Mountain Climbers (Total) 13 Sit Ups 15 Hang Clean (95/65) Pull up work: 16,11,9,9,9

Warm up: Warmy+ Tabata, 3 rds. of; Plank hold Squats Hollow hold Lunges Xfit WOD: 50,40,30,20,10 of; Lunges (weighted, 65/45) Push ups 25,20,15,10,5 of; K2E Bar hang hold (I.e 25 seconds, 20 seconds…etc.) Pull up work; 16,10,9,9,8