9/21/16

Warm up:

Warmy+

3×5 power cleans (on last rep perform 1 front squat)
10 minute cap

Xfit WOD:

4 TOTAL rounds –
1 round of (each partner completes 1 full round);
12 deadlifts (115/75)
9 Front squats
6 Push press
4 rounds of (split between partners, perform simultaneously);
15 Squats
10 push up’s
5 pull up’s (or 10 KB snatches, 5/arm, 35/20, or 1 down and back)

Pull up work;
5×5 with 3 second hold on the way down