11/7/14

Warm Up:

Warmy
4×8 front squats/back squats (75/45) sets 1&3 FS, sets 2&4 BS
20 sec handstand hold in between sets

Xfit WOD:

For time:
100 double-unders each, as a relay
100 front squats total, 105 / 65 lb.
100 push presses total, 105 / 65 lb.
75 double-unders each, as a relay
75 front squats total, 105 / 65 lb.
75 push presses total, 105 / 65 lb.
50 double-unders each, as a relay
50 front squats total, 105 / 65 lb.
50 push presses total, 105 / 65 lb.

In this event only one athlete will be working at a time. The jump rope reps will be performed individually as a relay, with each athlete completing the total reps (i.e. 100 reps each in the first round). The front squat and push-press reps will be shared (i.e. 100 reps total in the first round, split up any way). For those who don’t DU, you’ll be running…I’ll explain tomorrow.

Pull WOD:
5×10 (work on full extension)

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