Warm Up:
Warmy+
Weightlifting
Front squat 5,5,3,3
warm up using 2 sets of 7 reps each at 50% of 3RM and 60% of 3RM then start the sequence.
During rest periods practice 5 HSPU’s for a total of 15
Xfit WOD:
5 Rounds For time with a Partner:
6 Curtis P’s (total, one working at a time) 135/95
Full gasser (run with partner)
Pull up work;
17,11,10,9,9
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