12/12/14

Warm Up:

Warmy
2 rounds of;
10 barbell press (bar only)
10 squats
10 arm swings (forward and back, each arm)
Down and back

Xfit WOD:

Teams of 2 complete all 3 WOD’s of;

WOD #1
75 hang snatch (75/45)
Only 1 athlete working at a time
10 minute cut off…

WOD #2
3 rounds of;
1/2 gasser (down and back x2)
21 KB swings (53/35)
12 HRPU’s
Can work at the same time
10 minute cut off…

WOD #3
12,9,6
Thrusters (95/65)
Pull up’s
Only 1 athlete working at a time
10 minute cut off…

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

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