11/17/23

Warm up:

Warmy+

Tabata, 3 rds of;

Split squat

Plank

Bear crawl to half court

Decline push ups

Xfit WOD:

With a running clock for 36 minutes complete the following;

EMOM for the first 12 minutes –

7 Box jumps (28/24”)

7 bar facing burpees

P1 goes minute 1, P2 minute 2…etc until the 12 minutes are up

EMOM for the next 12 minutes –

7 Power cleans (95/65)

36 DU’s (3:1 singles)

P1 goes minute 1, P2 minute 2…etc until the 12 minutes are up

EMOM for the last 12 minutes –

7 Devil presses (25/15)

Run twice around gym

P1 goes minute 1, P2 minute 2…etc until the 12 minutes are up

Pull up work:

18,11,10,10,9