Warm Up:
Warmy+
Tabata, 3 rounds of;
HRPU’s
Squats
Plank
DU’s
Xfit WOD:
In teams of 2 complete the following for time:
4 x 400 Meters (one partner runs 400 while the other rests)
100 Shoulder to overhead, (95/65) *Bar can’t touch ground until 100 reps are finished
80 Front rack lunges, (95/65) *Bar can’t touch ground until all 60 reps are finished
60 Alternating burpees over the bar
40 Medball sit ups, (20/14) passing ball over the bar to partner
20 Wall ball (20/14)
Pull up work;
20,13,11,11,11
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