2/16/15

Warm up:

Warmy
3×3 squat cleans 75/95/105-45/55/65
5×3 pistols (work from bleacher; 5 right, 5 left)
3×25 jumping jacks

Xfit WOD:

Teams of 2 complete;
100 wall ball Burpees (each partner completes 50)
Then….
100 DU’s (each partner) – 2:1 singles
3 rds of;
10 front squats (95/55)
7 thruster (95/55)
5 front squats (115/75)
3 thrusters (115/75)…..then, back up the ladder
100 DU’s (each partner) 2:1 singles

Pull up work;
10 warm up pulls
3,2,1,1 (add weight to last weeks 3RM)

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