10/19/16

By Neil on October 18, 2016 in cross fit

Warm Up:

Warmy+

3×6 KB thrusters (manageable weight)
15 DU’s in between rounds

Xfit WOD:

2 round of each exercise set (work down the ladder on rd. 2) –

1,5,10 of;
Deads (185/135)
Box jumps (30″/24″)

2,6,12 of;
Thrusters (95/65)
Slam balls (AHAP)

3,7,14 of;
Front squat (115/75)
KB swing (53/35)

4,8,16 of;
Push press (95/65)
Burpees

5,9,18 of;
Lunges (95/65)
Wall balls (20/14)

6,10,20 of;
Suicide lines
DU’s (3:1 singles)
*at same time with partner

Pull up work:
5×10