Warm Up:
Warmy+
7×3 hang cleans
15 minute time cap
Xfit WOD:
Teams of two complete the following (in relay form);
400M run (10 reps/exercise)
800M (20 reps)
1500M (30 reps)
800M (20 reps)
400M (10 reps)
While P1 is running, P2 performs KB swings (53/35), KB squats and push up’s (one hand on KB during push up’s, can switch hands anytime). Your rest is determined by how quickly you finish the Rx’d rep count.
Pull up work;
19,12,11,11,10
No comments yet.