7/4/18

Happy 4th of July!  YMCA opens at 7am, we’ll start warming up shortly thereafter.

Warmy+

Grab a partner a wall ball and complete the following;

While standing back to back, twist and pass wall ball from right to left 10 times (each side) per partner.

P1 holds plank while P2 holds bottom squat position, 30 secs then switch

10 wall ball squat cleans/partner

repeat 2 more times then run one lap around field carrying wall ball between partners.

Xfit WOD:

Using a staggered start (on the minute), team one starts and performs the following;

4 sled pushes (50ft/partner, each partner pushes sled 2 times for 50ft) (2×45/1×45)

1 mile run

7 team box jumps (30″)

76 team air squats (working at the same time)

800M run

7 team box jumps (30″)

76 team air squats

1 mile run

7 team box jumps (30″)

76 team air squats

**At every 5 minute interval, team goes back to push sled for Rx’d count.  Make sure someone on the team has a watch to set up intervals.**

Pull up work

if you really want to…