Warm Up:
Warmy
EMOM for 5 minutes of;
1/2 gasser + 3 pull up’s
Xfit WOD:
Teams of 3 complete the following;
21,18,15,12,9,6,3
Hang cleans (105/65) – P1
Weighted push up’s (using wall ball weight) – P2
Baseline : Baseline x2 while holding wall ball (20/14) – P3
P1 starts with hang cleans while P2 rest until P3 finishes the run. Once P3 finishes, he/she places wall ball on P2’s back and stabilizes it while P2 completes push up’s. Once each partner has completed the required reps, everyone switches to the next exercise. Repeat until each partner has completed 21,18,15,12,9,6,3 reps of hang cleans and push up’s.
Pull Up WOD:
17,11,10,9,9
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