7/19/23

Warm up:

Warmy+

4×3 Front Squats + 25 DU’s

Xfit WOD:

For time of;

While P1 works on the exercises, P2 runs the 1 mile loop we did a couple weeks back. Once P2 finishes the loop, P1 completes the run while P2 starts their Rx’d rep count. The exercises are;

90 Squats Cleans (95/65), each

90 KB swings (95/65), each

90 Weighted Sit Ups, each

Once the second runner has made it back to the Y, only one athlete works at a time to finish the exercises. Each partner will complete 270 reps and the 1 mile run.

Pull up work;

14,10,8,8,8