3/18/15

Warm Up:

Warmy
3 rds Tabata of;
Push up’s
Squats
Single skips
Hollow hold

Xfit WOD:
Teams of 4 complete the following 2 WOD’s

WOD #1
One team of 2 completes AMRAP of;
50 DU’s (replace DU’s with 1 suicide)
Goblin KB squats (53/35)
While P1 completes his/her DU’s/suicide, P2 performs AMRAP of goblin KB squats. Once P1 has finished DU’s/suicide, partners switch. Total reps are between both partners. 10 minute cap.

WOD #2
Second team of 2 complete AMRAP of;
15 power cleans (115/75)
15 burpee box jump over box (20″)
15 abmat sit-ups
Partners can split up exercises and reps how ever they see fit. 10 minute cap. Partners can work at the same time.

Once 10 minutes expires there’s a 2 minute rest, teammates switch then begin their second WOD.

Total score is reps from WOD #1 and rounds from WOD #2.

Pull up work;
18,11,10,10,10

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