Warm up: Warmy+ 4×3 Push Press + 20 jumping jacks Xfit WOD: For time: Group accumulates 1000 Wall Balls (20/14) When you’re not wall ballin’ complete the following couplet; burpee – over bar – R leg lunge then L leg lunge – back over bar – 12 reps 24 Abmat sit ups Pull up work; […]

Warm Up: Warmy+ 4×4 Clusters + 20 single skips Xfit WOD: Pull up work: 15,10,9,8,8

Warm up: Warmy+ 3×4 Power Clean + 25 single skips Xfit WOD: For time; 1200M run 25 Front squats (95/65) 25 Push ups 800M run 25 Front squats (95/65) 25 HRPU’s 400M run 25 Front squats (95/65) 25 Push ups 200M run 25 Front squats (95/65) 25 HRPU’s Pull up work; 15,10,9,8,8

Warm Up: Warmy+ Run 400M, complete 10 push ups, 20 squats and 30 jumping jacks, repeat 2 more times Xfit WOD: 10 rounds for time, of; 10 Wall balls (20/14) 10 Step ups holding (53/35 KB), 20″ box height 10 Hang cleans (95/65) Pull up work: 15,10,9,8,8

Warm Up: Warmy+ 5 minutes of light running, EMOM 5 burpees + 10 lunges (total) Xfit WOD: Murph…ish Cash out: 4:00 plank hold Pull ups, push ups and squats are split. Wear weighted vest on runs only (20/14#’s)