1/15/16

Warm Up:

Warmy
Suicide
10 barbell rows
10 K2E push ups
Down side step, back karaoke
Down hamstring stretch, back lunge twist
5 broad jumps
Calf stretch

Xfit WOD:

In teams of 2 for max rounds and reps:
AMRAP 25:
30 Power snatch (barbell begins and ends on ground for each rep to count; can sub snatch with clean and push press)
30 Wall balls, (20/14)
30 HRPU’s (burpee every third rep)

Only one partner works at a time, splitting reps however they choose.
Begin at 75/55 lb. on the power snatch, then go up by Men = 10 lb., Women = 5 lb. each round.

Pull up work;
16,10,9,9,8