Warm Up:
Warmy
*warm up;
Set #1 75×5, 45×5
Set #2 95×3, 55×3
Set #3 115×1, 65×1
Then…
3×3 Front squats (125#/75#)
Xfit WOD:
Round 1
20 HRPU’s
30 Front squats (75/45)
20 Push up’s
30 Front squats (75/45)
20 Burpees
Round 2
20 Wall ball sit up
20 Front squats (95/55)
20 Wall ball clean thruster
20 Front squats (95/55)
20 Wall ball
Round 3
20 KB swing (35/25)
10 Front squats (105/65)
20 KB snatch (35/25)
10 Front squats (105/65)
20 KB squat (35/25)
***Both athletes need to finish the Rx’d rep count before switching to next exercise. For example, P1 must finish HRPU’s and P2 must finish front squats before a switch occurs. Same is true for push up’s and second set of front squats. As for the last 20 rep exercise, only one athlete works at a time…P1 must finish burpee rep count before P2 starts. Treat round 2 and 3 the same way.
Pull Up WOD:
21,13,12,11,11
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