8/14/17

Warm up:

Warmy+

3×3 front squat + shoulder press + 3 Push ups

Xfit WOD:

400M run (while partner holds wall ball, switch half way)

15 thrusters (95/65)

15 frog jump burpees 

200M run (while partner holds wall ball, switch half way)

12 thrusters (95/65)

12 frog jump burpees 

400M run (while partner holds wall ball, switch half way)

9 thrusters (95/65)

9 frog jump burpees 
200M run (while partner holds wall ball, switch half way)

6 thrusters (95/65)

6 frog jump burpees 

400M run (while partner holds wall ball, switch half way)

3 thrusters (95/65)

3 frog jump burpees 

Pull up work;

3×10