2/12/21

Hip Band Distraction –

Warm up:

Warmy+

4×4 of clusters + bear crawl to half court

Xfit WOD;

• Three EMOMs in 24 minutes
• From 0:00-7:00, every minute on the minute complete:
• 5 Power snatches (75)
• 5 Burpees
• 5 Pull-Ups
• From 7:00-15:00, every minute on the minute complete:
• Minute 1: plate push down and back (45+25)
• Minute 2: 12 T2B or K2E
• Repeat 4 x
• From 15:00-24:00, every minute on the minute complete:
• Minute 1: 15 Front Squats (75)
• Minute 2: 15 Push Presses (75)
• Minute 3: 15 Sumo Deadlift High Pulls (75)
• Repeat 3x

On a 24-minute clock, complete three EMOMs consisting of 7-minute, 8-minute, and 9-minute intervals. From 0:00-7:00, athlete must complete 5 Power snatches, 5 Burpees, and 5 Pull-Ups every minute on the minute.

From 7:00-15:00, athlete must complete a plate push in the first minute and 12 T2B or K2E in the second minute to be repeated 4 times. Finally from 15:00-24:00, athlete must complete 15 Front Squats in the first minute, 15 Push Presses in the second minute, and 15 Sumo Deadlift High Pulls in the third minute to be repeated 3 times.