Warm Up:
Warmy
3×3 PC, in between sets 15 jumping jacks (75/95/95-55/65/65)
3×3 PP, in between sets 20 mountain climbers (same weight as PC)
Xfit WOD:
“Randy and Annie”
P1 performs Randy;
For time (10 minute cap):
75 power snatches (55/75)
While P2 performs Annie
For time (10 minute cap)
50,40,30,20,10 of;
DU’s (sub 3 (@50),3 (@40),2 (@30),2 (@20),1 (@10) 1/2 gassers)
AbMat sit up’s
Rest is determined by how long it takes you to complete each WOD, you might have a lot or very little.
Pull up work;
20,13,11,11,11
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