Warm up:
Warmy+
3×3 complex of deads, hang clean and push press.
Xfit WOD:
Teams of two complete the following for time
50,40,30,20,10,10,20,30,40,50,50,40,30,20,10 of;
Box jumps (24/20)
Hang cleans (75/55)
Front rack lunges (75/55), rep count, 1 R 2 L…etc.
Prior to first rep, 100 DU’s. Finish with 50 DU’s – each.
*reps are split between partners.
**round one is; 50 box jumps, 10 hang cleans and 50 lunges. Round 2, 40 box jumps, 20 HC’s and 40 lunges…etc. You’ll finish at 10 box jumps, 50 HC’s and 10 lunges.
Pull up work;
1×20, 1×10, 1×5, 1×10, 1×20
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