12/10/14

Warm Up:

Warmy
3 rds of;
1 minute plank
20 seconds of squats, 20 seconds hold in bottom position of squat
20 seconds rest…repeat

Xfit WOD:

Teams of two complete the following;
10 rounds of;
12 wall balls (20/14)
9 Lunges (front rack position, 75/45 bar weight)
6 wall ball burpee jumps (22″/18″), set up using risers to achieve height then place stick on top. Athlete performs a burpee, catches wall ball from partner then jumps over stick, passes wall ball back to partner and repeats 5 more times per round.

Pull up WOD:
15,10,9,8,8

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