1/7/15

Warm Up:

Warmy
3 rds of;
30 sec plank hold
1 minute to complete 15 squats (hold last one until minute is up)
15 sec handstand hold
15 sec rest…..repeat

Xfit WOD:

Teams of 2 complete the following for time;
1,2,3,4,5,6,7,8,9,10 thrusters (95/65) Rx’d+ try adding 2.5-5#’s every 3rd rd.
10,9,8,7,6,5,4,3,2,1 hang power snatch (95/65) Rx’d+ try adding 2.5-5#’s every 3rd rd.
5 burpee stick jumps (use barbell for stick) each round

Example: P1 completes 1 rep of thrusters and 5 burpee stick jumps, P2 follows…P1 then completes 2 reps of thrusters and 5 burpee stick jumps, P2 follows….continue this sequence until both partners have completed 10 reps of thrusters and their burpees. Now work down the ladder, P1 completes 10 reps of hang PS then 5 burpee stick jumps, P2 follows….until both partners have completed the Rx’d rep count of hang PS and 5 burpee stick jumps.

Pull up work;
16,11,9,9,9

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