Warm up: Warmy+ Tabata, 3 rds. of; Hang cleans Squats HRPU’s Thrusters Xfit WOD: 5000M row (Peter or Kevin) 20 minute AMRAP of; 3 Power cleans (95/65) 6 Push ups 9 sqauts Pull up work; 14, 10, 8, 8, 8

Warm up: Warmy+ 7×3, 20” box jump while holding wall ball, American KB Swings + 20 jumping jacks Xfit WOD: Pull up work: 14,10,8,8,8

I’m traveling today. See you next week. Warm up: Warmy+ 5×5 Deads + run baseline to baseline Xfit WOD: For time – 21,15,9,9,15,21 of: Deadlifts (115/75) Wall ball cleans (20/14) Burpees K2E/pull ups (down ladder K2E up the ladder pull ups)

Warm up: Warmy+ 4×3 Front Squats + 25 DU’s Xfit WOD: For time of; While P1 works on the exercises, P2 runs the 1 mile loop we did a couple weeks back. Once P2 finishes the loop, P1 completes the run while P2 starts their Rx’d rep count. The exercises are; 90 Squats Cleans (95/65), […]

Warm up: Warmy+ 4×3 Hang cleans + 20 jumping jacks Xfit WOD: