Warm up:
Warmy+
Head outside (grab a bar for you and your partner) and perform the following;
Run to mid line and back while partner performs 10 BW Squats, 7 strict should presses and 5 Good mornings. Switch and complete 3 rounds each.
Xfit WOD:
For time of;
For Time
400 meter Run
50 Back Squats
50 Front Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
*Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.
**Partner one is running while P2 lifts. To switch, both partners need to have completed their respective work.
Pull up work;
16,11,9,8,8
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