Warm Up:
Warmy
3 rds. of;
5 wall balls
5 hang cleans
down and back x2
Xfit WOD:
Teams of 3 complete the following for time;
100 wall balls
100 hang cleans (95/65)
1 mile run (use treadmills for run, set speed as fast as possible -Darren, row 1600M to sub for the run)
Athletes must complete their exercise before moving to the next one. For example, an athlete starts at wall ball and completes the require rep count before his/her teammates have finished their exercises. He/she can’t start the next exercise until all teammates have finished their rep count or run. Rest will be in between exercises, if any.
Pull up WOD:
14,10,8,8,8
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