Warm up:
Warmy+
Take 5 minutes and warm up on today’s exercises.
Xfit WOD:
For Time
Complete the following with one partner working at a time. Alternate as needed, but do not share movements.
Partner 1:
50 Box Jumps (24/20 in)
50 Kettlebell Swings (55/35 lb)
50 AbMat Sit-Ups
50 Deadlifts (155/115 lb)
50 Burpees
Partner 2:
50 Thrusters (75/55)
50 Overhead Lunges (45/25 lb Plate)
50 Hand Release Push-Ups
50 Wall Ball (20/14 lb)
50 Double-Unders (3:1 singles)
Buy-In and Cash-Out:
Plate push – (45×2, 45), 3 times then switch.
For the chippers one partner may work at a time. Athletes start at the tops of their respective lists and work their ways down. Both partners must complete the 50 reps of each movement before either partner may continue to their next movement. No mixing and matching movements is allowed.
Pull up work;
16,11,9,8,8
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