5/23/18

Warm Up

Warmy+

Tabata, 3 rds of;

Wall ball cleans

Plank hold

Step ups (bleacher)

Push ups

Xfit WOD:

Teams of 3
For Time (25 Minute Cap):
400M Run (w/ Wall ball)
100 Deadlifts (185/115)
400M Run
80 Front Squats (135/95)
400M Run
60 Hang Power Cleans (115/75)
400M Run
40 Push Press (95/65)
400M Run
20 Clusters (95/65)

Five different barbell movements and runs with the wall ball in this longer chipper. Teams will run with a single wall ball and pass off as they see fit.

Pull up work:
17,11,9,9,8