Warm Up:
Warmy+
5×7 ground to overhead plus run down and back.
Xfit WOD:
10 burpees/30 sec hold from bar
10 front squats (115/75)/15 wall ball abmat sit-ups
10 deadlifts (185/115)/15 KB swings (53/35)
10 push press (95/65)/1 suicide
2 plate pushes/ea. (45×2/45)
Between you and your partner, each exercise needs to be completed within 30 secs then there’s a 15 sec rest between stations, 30 rest in between rds. 3 rds total.
Pull up work
4×8
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