Warm up:
Warmy+
4×4 Push Press + 25 jumping Jacks
Xfit WOD:
Station 1, 10 minutes of;
AMCALS (rower), P1 rows until P2 completes two sets of,
- Complete 4 Unbroken Sets of this Barbell complex:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Front Squat
- 1 Push Press
Switch once barbell set is complete.
Station 2, 10 minutes of;
Unbroken Wall Ball reps (ball cannot drop on ground when switching partners.) 5 burpee penalty if ball hits the ground.
Station 3, 10 minutes of;
10 deadlifts (135/75), P1 performs deads while P2 complete 2 rounds of “Cindy”
Pull up work;
12,8,6,8,6
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