Warm Up:
Warmy
DU’s 25 each round
3×3 front squats (95/65)
3×3 push press (95/65)
Xfit WOD:
Teams of 3 or 4 complete the following for time;
P1 starts with 25 burpees, P2, he/she holds plate overhead (25/45#), P3, holds barbell in front rack position (115/75) and P4 is resting. Once P1 finishes the Rx’d bupree rep count he/she rotates to plate overhead hold, P2 moves to front rack hold, P3 is resting and P4 start their Rx’d burpee rep count. Complete this sequence until each athlete finishes their burpee rep count as well as plate and front rack hold.
Then…
P1 and P2 complete 10 front squats and 10 push presses (95/65) while P3 and P4 rest. Once P1 and P2 finish the Rx’d rep count, switch. P1 and P2 complete 8 front squats and 8 push presses, switch. Complete this sequence reducing rep count by 2 until all athletes finish with 2 front squats and 2 push presses. **add 10#’s from starting weight, finishing with 135/95#’s.
Pull up work;
5×10
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