10/4/13

Warm Up:

Warmy
2 rds. of;
15 sec plank hold, 15 sec hold, half way down for 2 minutes – 30 sec. rest between rounds

Xfit WOD:

For Time (10 minute cut off time):
100 DU’s (2:1 single skips, make them fast)
30 Deadlift (95#/65#)
75 DU’s (or single skips)
20 Hang Power Cleans (95#/65#)
50 DU’s (or single skips)
15 Front Squat (95#/65#)
25 DU’s (or single skips)
10 Push-Press (95#/65#)

Rest 3 minutes…then

Partner up and perform AMRAP in 7 minutes of:
Wall ball (20#/14#) – while one athlete is wall ballin’ the other is holding a bar overhead (65#/45#) in locked out position.

Post results to comments.