1/16/15

Warm Up:

Warmy
Tabata, 3 rounds of;
Push ups
Squats
Plank hold
DU’s

Xfit WOD:

Teams of 3 perform the following for time, a total of 10 rounds;
P1 – Farmers walk (53/35 KB) – start at baseline and carry KB on right side down to opposite baseline, perform 10 KB swings then switch KB to left side and walk back to starting baseline
P2 – 5 squat cleans (115/75)
P3 – 7 burpee box jump overs (24″/20″)

Partners will complete 10 rounds of each exercise. For example, 3,2,1…go P1 picks up KB and starts walking while P2 completes his/her squat cleans and P3 performs burpee box jumps overs. Partners rotate once everyone has completed their Rx’d rep count. Then P2 goes to farmers walk, P3 goes to squat cleans and P1 goes to burpee box jump overs. Finally P2 goes to burpee box jump overs, P3 goes to farmers walk and P1 goes to squat cleans – this equals 1 round…9 more to go.

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

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