Warm Up:
Warmy+
Tabata, 3 rds of;
Squats
Plank hold
Mtn. climbers
KB swings
Xfit WOD:
10 rds. for time of;
10 KB swings (53/35)
10 Push up’s
10 Goblin squats (53/35)
Run down and back w/ partner
**while wearing a weighted vest (20/14)
**you go I go on swings and squats – partners go same time on push ups and run
Pull Up Work:
6,5,5,4,3
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