Warm up:
Warmy+
Get in groups of 2 or 3, P1 runs length of field completes 10 air squats tags P2, P2 runs back completes 10 air squats tags P3 who runs back to P1 completes 10 air squats…that equals 1 rd. Finish 2 more. If in teams of 2 follow your partner. Make running a moderate pace.
Xfit WOD:
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell or Kettle Bell Snatches (53/35)
Scaling: In this longer triplet, looking for athletes to choose a medicine ball and dumbbell weight that they are capable of holding on for 25+ repetitions unbroken when fresh. Within the workout today, athletes will find the right stimulus by completing each movement in 1-3 sets. If the weights were chosen correctly, rounds should take no more than 9-10 minutes each, making this a 30 minute workout at the maximum.
Pull up work
5×10
No comments yet.