Warm Up
Warmy;
5×3 Front squat pause at bottom for 2 secs (each rep). 20 jumping jacks in between sets.
Xfit WOD:
Teams of 3:
AMRAP 30:
Plate push (45×2/45) 9 total/rd (1=baseline to baseline)
75 Wall balls (20/14)
50 Power Cleans (65/45)
*Add (20/10) to barbell each round.
**Athletes will split up the work in today’s workout as they see fit. The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women.
Pull up work;
15,10,9,8,8
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