The next post will be 7/7, next Monday. Have a safe and fun 4th of July!
Warm Up:
Warmy+
4×4 Deadlift + 6 Step Ups + Run baseline to baseline
Xfit WOD:
For time:
Station #1, 10 minute time cap:
10 Burpee Box Jump Overs + 10 Deadlifts (135/95), P1 works one exercise while P2 works the other. Switch only when partner has finished the Rx’d rep count
Rest 1 minute…then
Station #2, 10 minute time cap:
Death by KB squat – P1 completes 1 KB squats then holds in bottom position squat while P2 completes rep. P2 then holds bottom position squat while P1 completes 2 reps then holds bottom position while P2 completes the Rx’d rep count…etc. until time expires (53/35)
Rest 1 minute…then
Station #3, 10 minute time cap:
P1 completes 3 Power Cleans, 3 Front Squats and 3 Push Presses (95/65) while P2 completes 1 round of “Cindy” (5 pull ups, 10 push ups and 15 squats). Once both partners finished their Rx’d rep count, switch.
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