Happy 4th of July!!!
Warm Up:
Warmy
EMOM for 5 mins of;
2 power snatches (65/bar)
4 push up’s
10 single skips
Xfit WOD:
Team of 2 or 3 complete the following;
7 rounds of;
17 power snatches (95/55)
76 wall balls/burpees/ball slams
Here’s how this one works…if teams of 2; P1 will start with PS and complete half of 17 (8 or 9 reps) while P2 rests. Then P2 will complete 8 or 9 reps next while P1 rests. Next, P1 will pick one of the three exercises and complete 1/3 of the required reps (each exercise consists of ~12-13 reps). Then P2 will mirror what P1 just completed. For example, if P1 starts with wall balls, he/she will complete 12-13 reps, then P2 will complete 12-13 reps. They move to burpees then ball slams then back to PS.
Pull Up WOD:
17,11,10,9,9
Post results to comments.
No comments yet.