Warm up:
Warmy+
Grab a bar, perform the following;
10 hang cleans
For 10 seconds hold bar across legs while in bottom squat position.
10 thrusters
10 lunges (holding bar above head)
Repeat 2 more times.
Then grab a partner and work for 3 minutes on handstand holds
Xfit WOD:
- 4 Rounds for Time
- 10 Burpees
- 100 meter Run
- 10 Air Squats
- 100 meter Run
- 10 Push-Ups
- 100 meter Run
- 10 Sit-Ups
- 100 meter Run
With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.
Score is the time on the clock when the last round of 100 meter Run is completed.
Pull up work;
5×7
No comments yet.