Warm up:
Warmy+
Tabata, 3 rds of;
Step ups
Push ups
Wall ball cleans
KB Swings – American Style
Xfit WOD:
Station 1, 10 minute time cap of;
10,9,8…1 Box Jumps (24”)
1,2,3…10 Plate Burpees (25/15# plate weight)
Station 2, 10 minute time cap of;
10,9,8…1 Wall Balls (AHAP)
1,2,3…10 KB Swings (53/35)
Station 3, 10 minute time cap of;
10,9,8…1 Push Press (95/65)
Each rd, two laps around gym
**P1 and 2 work same time but at different exercises.
Pull up work;
16,11,9,9,9
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