Warm Up:
Warmy
EMOM for 5 minutes
1/2 gasser + 3 push up’s
Xfit WOD:
Teams of 2 complete the following;
100 push presses (95/65)
100 front squats (95/65)
100 KB swings (53/35)
100 weighted bar lunges (bar can be in front rack or back squat position, 95/65)
**at the top of every minute, 5 burpees are performed. One athlete working while the other is resting, at top of the minute the working athlete stops exercising, performs his/her burpees while his/her partner starts exercising.
Pull up work;
21,13,12,11,11 + 1 set of toes to bar (10 reps)
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