Warm Up:
Warmy+
3×5 Back squat
15 Jumping jacks in between sets
Xfit WOD:
2 RFT of;
30 KB swings (53/35)
30 Front squats (95/65)
20 KB swings
20 FS
10 KB swings
10 FS
Back up the ladder on rd 2. Both athletes are working at the same time, a switch occurs when one partner stops. Partners switch exercises and start/finish where they (not their partner) left off.
2 RFT of;
30 Hang cleans (95/65)
30 Plate lunges (45/15)
20 Hang cleans (95/65)
20 Plate lunges (45/15)
10 Hang cleans (95/65)
10 Plate lunges (45/15)
Back up the ladder on rd 2. Both athletes are working at the same time, a switch occurs when one partner stops. Partners switch exercises and start/finish where they (not their partner) left off.
Finish by completing 120 (total) partner wall balls.
Pull up work;
4×10
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