Warm Up:
Warmy+
5×3 power cleans + 15 DU’s
Xfit WOD:
For time of;
WOD #1
5,4,3,2,1 plate pushes (45×2,45) – down counts as 1 rep. So, down and back and down and back would be 4 plate pushes.
50,40,30,20,10 wall ball squats (20/14)
WOD #2
50,40,30,20,10 DU’s (3:1 singles)
12,13,14,15,16 power cleans (115/75)
One partner starts at WOD #1 and the other at WOD #2, switch once both have completed all reps.
Pull up work;
5×10
No comments yet.