Warm Up:
Warmy
2 rds of;
Plank holds
10 candlestick rolls
Suicide handstand hold
Partner up – start with one holding plank for 1 minute, switch when the minute is up. Next, each athlete completes 10 rolls and finally while one is running a suicide the other is holding a handstand (encourage your partner to run fast) then repeat.
Xfit WOD:
EMOM for 20 minutes of;
5 burpees, 5 weighted squats using wall balls for weight (20/16)
When the clock starts you’ll complete 5 burpees and 5 weighted squats in one minute. Rest is determined by how quickly you complete your burpees and squats. The moment you can’t complete 5 burpees and 5 WS in one minute drop a rep and go as long as you can until you need to drop another rep.
Pull up WOD:
16,10,9,9,8
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