5/18/15

Warm Up:

Warmy
EMOM for 5 minutes of;
10 lunges (5 each leg)
5 HRPU’s
Kick up to handstand hold for 3 secs

Xfit WOD:

Teams of 3 complete the following for time;

After warm up, head out to the field. P1 and P3 will be at one end of the field and P2 at the other end. 3,2,1 go…P1 sprints to P2, tags then drops to complete 20 deficit push up’s (dynamic side to side PU’s). P2 sprints to P3, tags then completes 20 weighted squats (45/25# plate). Repeat this sequence until each partner has completed 5 sets of weighted squats and 5 sets of deficit push up’s.

Pull up work;
20,13,11,11,11

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