7/15/20

Warm up

Warmy+

Tabata, 3 rds of;

Hollow hold

Lunges

Superman’s

Hold bottom position of squat

Xfit WOD:

• AMRAP in 21 minutes
• From 0:00-3:00, perform:
• 400 meter Run
• Max Push-Ups
• Rest 1 minute
• From 4:00-8:00, perform:
• 400 meter Run
• Max Air Squats
• Rest 1 minute
• From 9:00-14:00, perform:
• 400 meter Run
• Max Wall Balls
• Rest 1 minute
• From 15:00, perform:
• 400 meter Run
• In the remaining time, AMRAP of:
• 8 Push-Ups
• 16 Air Squats

On a 21-minute clock, athlete must accomplish the prescribed work in the order written. From 0:00-3:00, athlete must perform 400 meter Run and max Push-Ups until the end of 3 minutes. Rest 1 minute. Then from 4:00-8:00, athlete must perform 400 meter Run and max Air Squats until the end of the 4 minutes. Rest 1 minute.

From 9:00-14:00, the next section will be 400 meter Run and max Wall Balls. Rest 1 minute. Finally from 15:00, athlete must finish 400 meter Run. In the remaining time, athlete will perform as many rounds and repetitions (AMRAP) of 8 Push-Ups and 16 Air Squats.