Warm Up:
Warmy+
Tabata;
3 rounds of;
push up’s
sit up’s
squats
handstand holds
Xfit WOD:
For time:
100 wall-ball shots
50 HRPU’s
Rest at least 1 minute
Then, 4 rounds for time of:
28 squats split, alternating
15 snatch
Men use 20-lb. ball and snatch 75 lb.
Women use 14-lb. ball and clean 55 lb.
Pull up work;
18,12,10,10,10
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