1/22/16

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

Weightlifting:

Power Clean 3@50%, 3@60%, 3@65%, 2×3@70%

Xfit WOD:

30,20,10 of;
Back squat (115,135,155/75,95,115)
Abmat Sit up’s
KB swings (53/35)
HRPU’s (30), burpees (20), HRPU’s (10)
**Partners switch exercises when last athlete finishes Rx’d rep count.

Pull up work;

16,10,9,9,8