3/4/16

Warm Up:

Warmy+

Take 5 minutes to warm up on today’s exercises.

Xfit WOD:

Teams of 2 or 4 complete the following for time:
Round 1;
15 Wall balls
15 Box jumps (24/20)
15 KB swings (53/35)
15 Front squat (95/65)
15 Slam ball (AHAP)
15 Lunges (75/55) rack position – each leg
15 Calorie rows
15 Push up’s
15 Thrusters (75/55)
Plate push (45/25) down and back

Round 2;
10 Wall balls
10 Box jumps (30/24)
10 KB swings (53/35)
10 Front squat (115/75)
10 Slam ball (AHAP)
10 Lunges (95/65) rack position – total
10 Calorie rows
10 Push up’s (25/10# plate on back)
10 Thrusters (75/55)
Plate push (45×2/25×2) down only

Round 3;
5 Wall balls
5 Box jumps (32/26)
5 KB swings (53/35)
5 Front squat (135/95)
5 Slam ball (AHAP)
5 Lunges (115/65) rack position – total
5 Calorie rows
5 Push up’s (35/15# plate on back)
5 Thrusters (75/55)
Plate push (45×3/25×3) half court

Pull up work;
17,11,10,9,9