Warm up:
Warmy+
3 rds, tabata style;
Squats
Push ups
1/2 suicide run
Sit ups
Xfit WOD:
5 rds of;
Buy-in – 100 DU’s (2:1 singles)
10 deadlifts (185/115)
15 HSPU’s (modified, use bleacher)
20 Box jumps (24/20″)
Cash out – 2 minute plank hold
**at the top of each minute, 3 Burpees.
***each partner completes all Rx’d reps.
Pull up work:
16,11,9,8,8
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