Warm Up:
Warmy
3 rds of;
10 secs dips (edge of bench)
20 secs handstand hold
30 secs 1/2 gasser (down and back x2)
1 minute rest in between rds.
Xfit WOD:
Teams of 2 complete the following;
10 rds x 10 reps of box squats (95/65) – box height set at 12″
8 rds x 10 reps of squat cleans (105/75)
6 rds x 10 reps of power cleans (115/85)
4 rds x 10 reps of thrusters (95/65)
10 burpees
Each athlete will complete half of the rds. prescribed, or 150 total reps (including the burpees).
Cut off time is 30 minutes.
Post results to comments.
