Happy October!
Warm Up:
Warmy+
4×2 of dead > hand clean > front squats + 20M run (on field)
Xfit WOD:
For time – The exercises will be squat clean (95/65), box jumps (20″) while holding 15# plate and burpees (leap frog over partner). The rep count will be 10,9,8…1 for each exercise.
P1 starts on squat cleans, completes 10 reps, drops weight then runs to box jump station (which will be place at mid field). P1 waits until P2 completes his/her squat cleans and runs to meet P1. P1 starts box jump reps. Once finish, P1 runs to the end of field and waits for P2 to complete his/her box jump rep count. P2 runs to the end of the field, and immediately starts burpees with P1. Once the burpee count has been completed, both P1 and P2 run back to squat cleans, where P1 will begin rep count #9…etc.
Pull up work:
10,9,8,7,6
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