8/23/21

Warm up:

Warmy+

Tabata, 3 rds of;

Squats

KB deadlifts

Sit ups

Hollow hold

Xfit WOD:

• For Time
• Buy-In: 26 Burpees
• Then 6 Rounds of:
• 19 Kettlebell Swings (53/35 lb)
• 20 Push-Ups
• 19 Goblet Squats (53/35 lb)
• Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold*
• *Perform a penalty for each break or rest from Plank:
• – 1st Break: 3 Burpees
• – 2nd Break: 4 Burpees
• – 3rd Break and more: 9 Burpees

Pull up work;

5×8