9/24/14

Warm Up:

Warmy
Tabata, 2 rounds (4 minutes total) of;
Squats
Scap up’s
Step up’s
Dips

Xfit WOD:

1/2 gasser Med Ball Run (20/14)
10 Hang Power Cleans (95/65)
10/10 Back Squat/Front Squat (95/65)

1/2 gasser Med Ball Run (20/14)
10 Toes to Ceiling
20 Med Ball Cleans (20/14)

1/2 gasser Med Ball Run (20/14)
Plank slides (weighted, 20/14)

1/2 gasser Med Ball Run (20/14)
10 Hang Power Cleans (95/65)
10/10 Back Squat/Front Squat (95/65)

1/2 gasser Med Ball Run (20/14)
10 Toes to Ceiling
20 Med Ball Cleans (20/14)

1/2 gasser Med Ball Run (20/14)
Plank slides (weighted, 20/14)

**Note – Partner WOD; P1 and P2 complete 1/2 gasser (baseline to baseline) while carrying wall ball during run. Once run is finished, P1 goes to PC, BS and FS station while P2 completes T2C and cleans. Partners switch and complete opposite stations before moving on to plank slides. Plank slides are down and back – the Rx’d weight needs to be resting on the athlete’s back during their portion of the slide. Repeat.

Pull Up WOD:
20,13,12,11,11

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