Warm up:
Warmy+
Tabata, 3 rds. of;
Plank
Squat
Run forward 20M, backwards 20M
HRPU’s
Xfit WOD;
Teams of 3, 30 min AMRAP of;
P1 and P3 at one end of the field while P2 stands at the opposite (width of field). 3,2,1…go P1 sprints to P2, P2 sprints to P3, P3 back to P1.
P1 picks up KB’s (53×2, 35×2) and farmer carries to P2, P2 back to P3 and P3 back to P1.
P1 squats 25 times using KB then pick up wall ball and runs to P2. P2 grabs wall ball sprints to P3, performs 25 KB squats then tags P3. P3 squats 25 times then picks up wall ball and runs to P1.
That’s considered a round. Repeat.
Anyone who has KB’s pls bring them.
pull up work;
16,10,10,8,8
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