1/8/16

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

Weightlifting:

Front Squat 3RM; 4 x 3 @ 90% of 3RM
15 minute time cap

Xfit WOD:
Teams of 2 complete all three stations, time cap 10 minutes at each station. Zero rest between station (only rest is if team complete WOD with time remaining).

Station 1
1000M row
50 thrusters (barbell only)
30 pull ups
**split between partners, can start at any exercise**

Station 2
100 KB squats (53/35)
50 power clean (135/85)
**split between partners, must start at KB squats**

Station 3
200 DU’s (sub DU’s with 3 suicides)
100 wall balls (20/14)
50 slam balls (50/30)
**split between partners, can start at any exercise**

Pull up work;
15,10,9,8,8