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;
Front squat 30,20,10 (start at weight that allows you to go up for sets 2 and 3)
10 minute time cap
Xfit WOD:
Teams of 2 complete the following 20 minute AMRAP of;
200 DU’s/split (sub DU’s with Suicide, down and back, each partner)
30 bar-facing burpees/split
30 Front squats/split (95/65)
**one person working at a time**
Pull up work;
16,11,9,9,9
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