Warm Up:
Warmy+
Xfit WOD:
You and your partner have 30 minutes to complete the following:
#1 – 21,15,9 of;
Thrusters (75/55)
Burpee of bar
**every 3rd minute stop what you’re doing and hold assisted L-sit for 30 seconds, P2 completes the second half of the minute. Use bleacher to place hands on and have partner hold feet so you’re in a L-sit position.
#2 – 1 round of “Barbara” (each partner)
20 Pull ups
30 Push ups
40 Sit ups
50 BW squats
**every 3rd minute stop what you’re doing and hold weighted plank (45/25) – P1 for 30 seconds and P2 for 30 seconds.
#3 – “Bear complex” (95/65)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
**Each partner completes AMRoundsAP of the complex (PC, FS, PP, BS PP = 1×7 = 1 round) until remaining time expires.
Pull up work;
15,10,9,8,8
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