9/4/15

No WOD on Monday, next post Wednesday. Happy Labor Day!

Warm Up:

Warmy
2 rds of;
Arm circles (20 forward and 20 back)
20 air squats (every 5th one hold in bottom position for 3 seconds)
5 burpee step ups to bleacher

Xfit WOD:
Teams of 2 complete the following for time;
300 total Wall Balls (20/14)
**Every break, plate push half court and back (45#/25# plates)
200 total SDHP’s (95#/65#)
**Every break, plate push half court and back (45#/25# plates)
100 total Thrusters (95#/65#)
**Every break, plate push half court and back (45#/25# plates)

Extra credit;
If you’re up for it, finish WOD by running 1 mile (treadmill). Must run at slowest partner’s pace.

Pull up work;
AMRAP in 1 minute (you can rest by holding onto bar but as soon as you peel you’re done)

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