7/11/16

Warm Up:

Warmy+

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

Xfit WOD:

Teams of 2 complete the following for time:

Start with 50 DU’s/person (2:1 singles) then pick an exercise.

Round 1;
50 total reps of –
Burpees
Box jumps (20/24″)
Thrusters (barbell – 65/45)
Pull up’s
Hang snatch (65/45)
Push up’s
Ball slams (30#/20#)
SDHP’s (65/45)
Wall ball (20/14)
Row (for calories, 25/person)

Complete 30 DU’s/person (2:1 singles)

Round 2;
30 total reps of –
Burpees (jump to plate)
Box jumps (24/30″)
Thrusters (barbell – 75/55)
Pull up’s
Hang snatch (75/55)
Push up’s (dynamic, using a plate)
Ball slams (40#/30#)
SDHP’s (75/55)
Wall ball (20/14)
Row (for calories, 15/person)

10 DU’s/person (2:1 singles)

Round 3;
10 total reps of –
Burpees (over 12″ stick)
Box jumps (28/36″)
Thrusters (barbell – 95/65)
Pull up’s
Hang snatch (95/65)
Push up’s (clapping)
Ball slams (50#/40#)
SDHP’s (95/65)
Wall ball (20/14)
Row (for calories, 5/person)

Pull up work;
5×10