Warm up:
Warmy+
Tabata style, 3 rds of;
Step ups
Push ups
Squats
Dips
Xfit WOD:
Station 1;
60 Burpees (total)
Hold from pull up bar
*while P1 performs burpees, P2 hangs from bar. Once partner peels off make a switch.
5 minute time cap
Station 2
100 Partner wall ball (20/14) total
5 minute time cap
Station 3
100 power clean (75/55) total
*while P1 perform exercise P2 is in plank position. If partner break plank, switch.
5 minute time cap
Station 4
80 cal row (total)
5 minute time cap
Station 5
25 KB Swings (53/35)
25 Thrusters (75/55)
*P1 Swings 5 times then P2 completes 5 thrusters, repeat 4 more times then switch. Each partner completes 25 Swings and 25 thrusters.
5 minute time cap
Station 6
Partner run, 3 times around the field.
5 minute time cap
**there will be a 10 sec break before next exercise starts.
Pull up work;
4×10
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