Warm Up:
Warmy
3 rds. of – tabata sytle
squats
sit up’s
push up’s
handstand hold
Xfit WOD:
Teams of 2 complete the following;
Rd 1 (3 minutes at each station with 5 second rest between stations)
10 Box jumps (24/20)
Bottom position of the squat hold – partner holds in this position until P1 has completed his/her box jumps then switch
10 Hang snatch (95/65)
10 Ball slams
10 KB squats (53/35)
25 DU’s (sub DU’s with 1/4 gasser)
Rd 2 (2 minutes at each station)
Rd 3 (1 minute at each station)
Pull up work;
19,12,11,10,10
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