Warm Up
Warmy
3 rds. of;
1 minute plank (on elbows)
10 sec rest
20 sec handstand hold
1 minute to complete 10 burpees – time remaining is your rest before next rd.
Xfit WOD:
Five rounds for time of:
Push press, 25 reps (75/45)
250 meter row, or 50 DU’s, or full gasser (down and back 8 times)
Pull up WOD:
17,11,10,9,9
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