Warm Up:
Warmy
1 Suicide
10 barbell bent over row (bar weight only)
10 knee to elbow push up’s how to K2E push up
1 x 25yd Sideways Shuffle sideways shuffle
1 x 25yd stepping hamstring stretch stepping hamstring stretch
1 x 25yd lunge with twist lunge with twist
10 burpees broad jumps
Xfit WOD:
Teams of 4 complete the following;
Station 1 – 10 min AMRAP of;
75 Wall balls (20/14)
75 Box jumps (24″/20″)
**only one partner working at a time**
Then…as many DU’s as the team can complete with time remaining (partners 1 and 2)
Rest 2 minutes then switch stations.
Station 2 – 10 min AMRAP of;
60 burpee over partner
60 KB swings (53/35)
**only one partner working at a time**
Then…as many down and back’s the team can complete with time remaining (partner 3 and 4)
The goal between partners (1&2) vs (3&4) is who completes the most DU’s and down and back sprints.
Pull up work;
15,10,9,8,8
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