10/14/22

Warm up:

Warmy+

3 hang cleans then 3 front squats x3 + 25 jumping jacks

Xfit WOD:

• For Time (with a Partner)
• Partner A: 25 Wall Ball Shots (20/14 lb), 15 Toes-to-Bars
• Partner B: Barbell Hang Hold (65/55 lb)
• Partners switch then repeat.
• Partner A: 25 Box Jumps (24/20 in), 15 Pull-Ups
• Partner B: Barbell Overhead Hold (65/55 lb)
• Partners switch then repeat.
• Partner A: 25 Power Cleans (65/55 lb), 15 Handstand Push-Ups
• Partner B: Plank hold
• Partners switch then repeat.
• Partner A: 25 Back Squats (95/65 lb), 15 Shoulder-to-Overheads (95/65 lb)
• Partner B: Handstand Hold
• Partners switch then repeat.
• Partner A: 25 Kettlebell Swings (24/16 kg), 15 Burpees
• Partner B: Barbell Front Rack Hold (95/65 lb)
• Partners switch then repeat.

Pull up work;

5×7