Warm Up:
Warmy
Suicide
10 bar pulls, 10 good mornings
K2E push up’s
Side shuffle, turn at half court
Hamstring stretch to half court, then lunge with twist
Calf stretch
Take 5 minutes to warm up on today’s exercises.
Xfit WOD:
“Super Bowl Hangover”
Teams of 2 complete the following for time;
4 rounds of;
10 KB swings (53/35)
10 Wall balls (20/14)
10 Lunges, each leg (95/65)
10 K2E
10 Deadlifts (135/95)
10 HRPU’s
10 Front squats (115/75)
10 ball slams (AHAP)
10 SDHP’s (95/65)
10 Box jumps (24″/20″)
10 Push press (95/65)
**only one person working at a time, but rest should be brief. Move to next station once both athletes have completed it.**
Pull up work;
16,11,9,9,9
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