Warm Up:
Warmy+
2 rounds of;
15 wall balls
10 sit up’s
5 dynamic push up’s to plate
Xfit WOD:
5 minute AMRAP of;
Sprint from white line to mid field and back = 1 rep
3,2,1…go, P1 sprints to mid field and back then tags P2 = 1 rep. Repeat for 5 minutes.
Keep track of your reps, you and your partner will subtract total reps from 20…rest 2 minutes then…
Rounds remaining, complete;
10 thruster (95/65)
10 jumps over bar while holding (20/14) wall ball (20″/16″ height)
10 burpee frog jumps
**each partner completes 10 reps/exercise
Pull up work
10,5,3,3,5,10
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