Warm up:
Warmy+
5,5,3,3,1 deadlifts + 25 DU’s in between sets.
Xfit WOD:
Station 1;
3 pull ups
7 push ups
10 squats
Station 2;
10 wall balls
5 deadlifts (225/135)
Station 3;
20 DU’s (2:1 singles)
10 KB Swings (53/35)
5 slam balls (AHAP)
**teams of 3, each athlete starts at a station. 3,2,1…go, each athlete completes 1 rds of Rx’d exercises above. Then moves to the next station. The athlete can only start working if their partner has completed their Rx’d rd count. Once the team has completed 1 rd, each athlete completes 2 rds then 3, 4,5 until time expires. 30 minute AMRAP.
No comments yet.