12/9/15

Warm Up:

Warmy
Spend 5 minutes warming up on today’s exercises.

Xfit WOD:

“30,20,10”

Teams of 2 complete the following;
5 total stations, round 1, 3 minute time cap at each station, round 2, 2 minute time cap at each station and round 3, 1 minute time cap at each station. Each partner completes the Rx’d rep count.

Round 1;
30 hang snatches (75/45)
30 wall balls (10’/9′)
30 box jumps (24″/20″)
30 back squats (95/65)
30 power cleans (95/65)
Rest 1 minute
Round 2;
20 hang snatches (95/55)
20 wall balls (11’/10′)
20 box jumps (28″/24″)
20 back squats (115/75)
20 power cleans (115/75)
Rest 1 minute
Round 3;
10 hang snatches (115/65)
10 wall balls (12’/11′)
10 box jumps (30″/24″)
10 back squats (135/95)
10 power cleans (135/95)
**bupree to plate penalty…perform 1 burpee to plate for missed reps at the end of the workout. Each athlete will try to complete 300 total reps anything less is a penalty.**

***if you and your teammate complete the Rx’d rep count before time is up, consider it extra rest time.***

Pull up work;
5×10

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