Warm Up:
Warmy
3 rds, tabata style of;
Squats
Handstand hold
Sit up’s
Dips
Xfit WOD:
2 rounds for time of;
30 Push presses (95/55)
10 Box jumps (30/24)
20 Push presses (105/65)
20 Box jumps (28/22)
10 Push presses (115/75)
30 Box jumps (24/20)
Then…..100 (team total) frog jump burpees
Round 2 starts with 30 box jumps and heads back up the ladder.
P1 needs to finish an exercise before P2 can begin. For example, P1 completes his/her 30 push presses but can’t start box jumps until P2 completes his/her 30 push presses…etc.
Pull up work;
4,3,2,1 weighted
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