Warm Up:
Warmy
Spend 5 minutes warming up on today’s exercises
Xfit WOD:
Teams of 3 or 4 complete the following;
First round;
50 Wall balls (20/14)
50 Box jumps (20″/16″)
50 DU’s (2:1 single skips)
50 Thrusters (75/55)
50 KB swings (53/35)
Second round;
25 Wall balls (after every 5th rep perform 1 burpee)
25 Box jumps (24″/20″)
25 DU’s (2:1 single skips) after every 5th skip perform 2 pull up’s)
25 Front squat (115/75)
25 One arm KB swing (35/25)
Third round;
5 Wall balls (after last rep perform 2 handstand push up’s)
5 Box jumps (30″/24″)
5 DU’s (2:1 single skips) after last rep perform 1 suicide
5 Squat clean (135/95)
5 One arm KB swing (53/35)
**each athlete completes entire sequence. Athlete can’t move to next station until partner has finish the Rx’d rep count.
Time cap 30 minutes.
Pull up work;
3×10 1×20
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