Warm up:
Warmy+
5×5 front squats + 20 jumping jacks
Xfit WOD:
WOD #1
AMTAP within 10 minutes
Thrusters (95/65)
*every time the bar drops, 5 burpees (each partner) then switch.
1 minute rest….then
WOD #2
AMRAP within 10 minutes of;
10 Deadlifts (185/135)
20 box jumps (24/20)
1 minute rest….then
WOD #3
1 mile run with partner (outside or inside)
10 minute time cap
**You can pick which WOD you start with but then follow that order – if you start with WOD 3 then 1 and finish with 2.**
Pull up work
5×10
No comments yet.