Warm Up:
Warmy+
Spend 5 minutes warming up with today’s exercises.
Xfit WOD:
Teams of 3 preform the following;
2 rounds of;
75 Thrusters (95/65)
75 Pull up’s (band assisted if necessary, jumping pull up’s can be used to sub either pull up’s or band assisted)
75 Wall ball (20/14)
75 hang cleans (95/65)
75 Slam balls
75 Burpees over stick (12″)
Each partner completes 25 reps/station. P1 works while P2 holds either plank or hollow position and P3 rests. Move to next station only when the team has completed 75 total reps.
Pull up work;
18,10,8,6,4
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