Warm Up:
Warmy+
Tabata, 3 rds. of;
Barbell only press
Bear crawl – baseline to half court
Barbell only Hang cleans
Wall ball squats
Xfit WOD:
For time:
75 Front Squats (95/65)
50 Push Ups
25 SDHP’s (75/55)
**Round 1 is the sequence above, Round 2, SDHP’s = 75 reps, Front Squats = 50 reps and Push Ups = 25 reps. Round 3, SDHP’s = 50 reps, Front Squats = 25 reps and Push Ups = 75 reps. Each partner will complete all the reps for a total of 450 reps. You and your partner can decide how to split reps and exercises.**
Pull Up work:
8.8.8.7.6
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