7/18/14

Warm Up:

Warmy
100 single skips
30 squats
20 push up’s
10 dips

Xfit WOD:

As Many Rounds As Possible (AMRAP) in 8:00 of,

10 Sumo Deadlift High Pulls (75#/55#)
30 DU’s (3:1 singles)
30 Single Handed Kettlebell Thruster
40 Burpees or 40 pull up’s or a combo 20/20 burpees/pull up’s

2 minute rest then…

As Many Rounds As Possible in 4:00 of,

10 Sumo Deadlift High Pulls (75#/55#)
30 DU’s
30 Single Handed Kettlebell Thruster
40 Burpees or 40 pull up’s or a combo 20/20 burpees/pull up’s

Kettlebell weight is up to 35lb. for men and 25lb. for women. On the Thruster, alternate hands as necessary, or complete all 30 repetitions with one hand.

Pull up WOD:
4×5 weighted pull up’s (or reduce bands) 25#/10#…then 1 set of as many reps as possible without weight (can use bands)