Warm Up:
Warmy
Partner warm up;
While P1 performs 100 jumping jacks, P2 holds push up plank, switch once P1 finishes. Then P1 performs 50 squats while P2 holds plank on elbows, switch once P1 finishes. Then sprint down and back (on the field).
Xfit WOD:
In teams of three, with only one partner working at each station at a time and in a set rotation:
Complete five rounds for time of:
Sprint end line to end line to mid field back to end line to end line
10 burpee box jumps (20″)
15 slam balls
All partners complete five rounds of the above working in a follow the leader rotation.
Pull up WOD
no weight 12 reps, 1×10 weighted, 3×8 weighted, AMRAP last set.
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