Warm Up:
Warmy+
4×4 (2x hang clean & 2x front squat) + 20 single skips
Xfit WOD:
WOD #1 – AMRAP in 10 minutes of;
1×5 Thrusters (95/65)
1×5 Burpees
**While P1 works, P2 hangs from pull up bar. Switch positions once Rx’d rep and set counts have been completed.
Rest 1 minute…then
WOD #2 – AMRAP in 10 minutes of;
2×5 Power clean (115/75)
2×5 K2B or T2B
**While P1 works, P2 holds plank. Switch positions once Rx’d rep and set counts have been completed.
Rest 1 minute…then
WOD #3 – AMRAP in 10 minutes of;
3×5 Deadlift (185/115)
3×5 Pull ups
**While P1 works, P2 waiter walks using KB (35/25). Switch positions once Rx’d rep and set counts have been completed.
Pull up work
5×5 strict pull ups
No comments yet.