1/9/15

Warm Up:

Warmy
2 rds. of (barbell weight only);
5 deadlifts
5 bent over rows
5 good mornings
5 presses
Run half court and back between each exercise.

Xfit WOD:
Rounds 1(15 reps), 3(12) and 5(9) – SDHP’s (95/65)
Rounds 2(15 reps), 4(12) and 6(9) – KB swings (53/35)
Rounds 7(9 reps), 9(12) and 11(15) – Wall balls (20/14)
Rounds 8(9 reps), 10(12) and 12(15) – HRPU’s

Pull up work:
16,11,9,9,9

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