Warm Up:
Warmy
Tabata 3 rds of;
Squats
Push up’s
Wall sits
Push press (bar only)
Xfit WOD:
In Teams of 3, AMRAP 12:
P1 – 200 single unders (rotation)
P2 -Push press (95/65 lb.) (reps)
P3 – Lunges (reps, counting every right step while holding 45/25# plate)
Rest 3 minutes
Then, starting at 15:00 and until 25:00:
Each partner gets one attempt at each for max reps to be added to final score:
– Unbroken touch and go clean and jerk (95/65)
– Running in place jumprope singles in one minute
Score is AMRAP + ea partner’s unbroken CJ + ea partner’s running in place singles in a minute.
Pull up work;
5×10 (full extension)
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