8/7/19

Warm Up:

Warmy+

Tabata, 3 rds. of;
Med ball cleans
Plank
Step ups
HRPU’s

Xfit WOD:

WOD #1

150 Sit up’s
AMRAP of;
5 pull up’s
10 push up’s
15 air squats

**P2 AMRAP’s pull up’s, push up’s and squats in the time it take P1 to complete 150 sit up’s. Once P1 finishes the Rx’d rep count, a switch occurs. 10 minute time cap.

WOD #2

100 wall balls (20/14)
50 Power snatches (75/55)
**P1 starts at wall balls while P2 starts and snatches. Once both have completed the Rx’d rep count, a switch occurs. 10 minute time cap.

WOD #3

50 KB swings
Partner holds from pull up bar
**if a partner drops both athletes need to complete 5 burpees over bar then can continue. 10 minute time cap.