8/10/16

Warm Up:

Warmy+

Spend 5 minutes warming up on today’s exercises.

Xfit WOD:

In teams of 2 complete the following for time:
200 Wall balls (20/14)
*Wall ball cannot be dropped, 10 DU’s (3:1 singles) penatly if dropped
Run 400 meters together
100 Burpee box jump overs (24/20)
*One person works while the other holds a plank, must tap the plank holding partner on the arm to switch
Run 400 meters together
100 Ab mat pull overs with medball 20#(14#)
*If ball is dropped, 10 HRPU penalty
Run 400 meters together

Pull up work;
20,12,11,11,10