Warm Up:
Warmy
5 mins of running, at the top of each minutes, sprint down and back
Then…1 minute hold in bottom position of squat.
Xfit WOD:
Teams of 2 complete 50, 40, 30, 20, 10 of;
Push up’s, stick jumps (12″ height) and front squats (@ 50 reps – 95/45, @ 40 reps – 105/55, @ 30 – 115/65, @ 20 reps – 125/75, @ 10 reps – 135/85)
Each athlete preforms half of the Rx’d rep scheme. Teams can determine how to split reps per exercise.
Pull up WOD:
15,11,9,9,8
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