Warm Up:
Warmy+
Front squat 3,3,3,1,1,1 (with 5/arm KB snatch, 35/20)
Xfit WOD:
Teams of 4 (2 working at the same time), 6 rounds for time of;
20 front squats (95/75)
20 Hang snatchs (75/55)
Plate push down and back (baseline to baseline), 2×45#+25# plate (M), 45#+#25# plate (W).
*Must complete plate push before partners can switch.
**400 DU’s prior to starting WOD. Those unable to perform DU’s must hold plate in squat position. Rest is only determined if partner(s) squatting drops weight or stands up, jumper needs to stop until partner resumes squatting position.
Pull up work;
20,12,11,11,10
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