Warm Up:
Warmy
3 rds. of;
10 KB squats (pick any weight to warm up with)
4 tire jumps, 3 burpees (work burpees in between jumps)
Xfit WOD:
Teams of Two Athletes complete 6 Rounds of the following for time:
Run 400 Meters
21 Kettlebell Swings
10 Tire facing burpees
Note: Only one Athlete can work at a time. Each Athlete must complete a full round before “tagging” their partner. Athletes can complete their rounds in any order as long as each Athlete completes a full three rounds. The fastest times usually come when one partner alternates after each round. What team can complete this workout with 53lb. (men) and 35lb. (women) in less than 20 minutes?
Pull up WOD:
warm up 10 reps
1×5, 2×8, 1×10, AMRAP (last set) – first 4 sets, weighted or reduce band
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