Warm Up:
Warmy+
Help bring bars and weight out to the field. Once bars are ready for WOD, complete the following at your own pace; 10 lunges (5/leg), 7 HRPU’s, 7 sit up’s, 3 broad jumps (2 rounds)
Xfit WOD:
Teams of 3 or 4 complete the following for time;
5 rounds of;
400M run (P1 and P2 run together, while P3 and/or P4 partner deadlift, holding bar until teammates finish their run). Tag partners to switch. Deadlift weight (300/185). You have 15 seconds to pick up the bar after the run.
**A penalty occurs if the bar is dropped prior to the runners returning and tagging their teammates. 21 BW squats are required per athlete before the next run starts.**
If a team of 3 exists, the single athlete’s bar weight will be 150/95
Pull up work;
5×10
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