Warm Up:
Warmy
100 DU’s (3:1 singles)
50 BW squats (every tenth rep hold in bottom position 10 seconds)
Xfit WOD:
Teams of 3 complete the following for time;
21,18,15,12,9,6,3 of;
Squats (95/55) – must touch wall ball with butt
Push presses (95/55)
Bar facing burpees
**7 weighted (45/25# plate overhead) lunges after each exercise and Rx’d rep count**
Here’s how this one will go…P1 starts with squats while P2 and P3 rest. P1 completes his/her Rx’d rep count (21) then immediately performs 7 lunges, resting thereafter. P2 can start his/her squats once P1 moves on to lunges. P3 continues to rest. Once P2 has completed the Rx’d rep count and begins his/her lunges, P3 can begin. Continue this sequence until each partner has performed all Rx’d reps for each exercise.
Pull Up WOD:
5×10 (full extension)
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