7/18/16

Warm up:

Warmy+

3×3 power clean, front squat, push press

Xfit WOD:

Partner up, ladder down then back up…repeat 3’s. 

21,18,15,12,9,6,3 of;

Wall ball (20/14)

Box jumps (24/20″)

P1 starts on WB, P2 starts on box jumps, switch when both partners complete Rx’d rep count. At the top of each 3rd minute perform 1 rep of power clean, front squat and press (115/75). 

Pull up work;

19,12,11,11,10