Warm Up:
Warmy
3 rds of;
20 body weight squats
10 mountain climbers
Xfit WOD:
7 minutes of;
10 burpees on the minute
Rest 2 minutes
For time;
10,9,8,7,6,5,4,3,2,1
Teams of 3 use 75/55 for weight.
Athletes 1 & 2 start at baseline while athlete 3 waits at the other end of the court. 3,2,1 go…athlete 1 picks weight up and completes 10 thrusters. He/she then walks down to meet athlete 3 with weight pressed over head (rest if need be but stop and lower weight). Once athlete 1 crosses baseline, weight is dropped and athlete 3 picks bar up to complete his/her 10 thrusters. Continue this sequence until each athlete has completed the rep theme above, 10,9,8,7…etc.
Pull up WOD:
20,12,11,11,10
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