12/11/15

Warm Up:

Warmy
2 rounds of;
5 C&J (75/45)
5 Slam ball (30/20)
5 Walking lunges (body weight)
5 Wall balls (Rx’d weight)
5 KB swings (Rx’d weight)
25 DU’s

Xfit WOD:
10,9,8,7,6,5,4,3,2,1 of;
Clean and Jerk (115/75) *athlete who’s idle holds hollow position until partner finishes rep count.
Slam ball (50/30) *athlete who’s idle holds bottom position of squat until partner finishes rep count.
Walking lunges (115/75), *athlete who’s idle holds (45#M/25#W plate) with pinch grip (both hands holding one plate). Rep count is for each leg.
Partner wall ball (20/14)
KB one-hand snatch (35/20) *athlete who’s idle holds plank. Rep count is for each arm.

Pull Up Work;
5×10

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