10/6/14

By Neil on October 5, 2014 in cross fit

Warm Up:

Warmy
3 rds of;
1 minute plank
30 secs right side plank
30 sec left side plank
30 sec rest

Xfit WOD:

Partner up;
75 total Hang snatch (hang clean to push press is an option) – 75#/55#

Rest 1 minutes

21,15,9 of:
KB thruster (35#/20)
Burpee over bar (12″ height using PCV or body pump bar)

P1 completes 21 KB thrusters (21 each arm) while P2 completes 21 burpees. Partners switch once both have finished rep count.

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

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