Warm up:
Warmy+
3 rounds Tabata of;
Plank hold
Step ups
Squats
HRPU’s
Xfit WOD:
As many reps as possible in 14 minutes of;
5 hang cleans, front squats, push press, back squats and push press…switch on the minute. (95/65)
2 minute rest….then
Keep track of your reps, your team’s total needs to be subtracted from 400, the difference needs to be completed performing wall ball cleans, Burpees and lunges. For example, if your count was 310, that means 90 TOTAL reps need to be split between the three exercises just mentioned. 7 minute cut off!
Pull up work;
20,12,11,11,10
No comments yet.