Warm Up:
Warmy+
5×3 cleans + FS, in between sets 25 single skips
Xfit WOD:
WOD #1
30(ea.) partner wall ball (20/14)
100 DU’s (3:1) singles
10 minute time cap
WOD #2
20 OHS (75/55)
15 Back squats (95/65)
10 Squat cleans (115/75)
5 Front squats (135/95)
10 minute time cap
**The first set starts at baseline, each athlete completes the Rx’d rep count then rolls bar to free throw line and puts Rx’d weights on bar. Once each partner finishes that set, roll the bar to half court and put the Rx’d weight on bar…etc. The WOD is considered finish once both partners complete 5 FS each at opposite free throw line.
WOD #3
AMCRP (as many calorie rows as possible) – as a goal, try to row 150-175 total cals between you and your partner.
10 minute time cap
Pull up work;
5×10
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