10/28/15

Warm Up:

Warmy
6min
Even: 5 step ups and 15 DU’s
Odd: 5 lunges each leg & 6 dips

Xfit WOD:

In 20 min
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Increase weight as needed.

then
10 rounds every 45 seconds
10 seconds for max pushups
60 yd Shuttle Sprint (baseline to baseline – touching ground)
rest remaining time

Pull up work;
5×10

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