Warm Up:
Warmy+
5 KB swings, 5 KB squats + 20M bear crawl x5 rounds
Xfit WOD:
Station #1 (10 minute AMRAP)
100 hang snatches (75/55)
40 weighted lunges (grab weighted bar (75/55) and get in a single file line, place bar over shoulders and lunge simultaneously.
If the team finishes the above Rx’d rep count before time expires, start again at snatches.
Station #2 (10 minute AMRAP)
10 deadlifts (185/115)
21 box jumps (24/20″)
While P1 is performing exercises, P2 runs width of field, then runs back to P1 backwards. Switch occurs when the athlete who’s working on the exercises is finished.
Station #3 (10 minute AMRAP)
100 KB swings (53/35)
200 KB squats (53/35)
If the team finishes the above Rx’d rep count before time expires, start again at KB swings. **reps are split at this station.
There’s a 1 minute rest in between stations.
Pull up work;
10,5,11,5,12
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