Warm up:
Warmy+
4×4 GOH, + 25 jumping jacks
Xfit WOD:
Station #1:
Plate Push – P1 down, P2 back
Time cap: 10 minutes – goal – 20 down and backs total
Station #2:
AMRAP – KB Swings (53/35)
P1 starts and has 30 seconds to complete AMRAP then switch – goal – 200 total reps
Time cap 10 minutes
Station #3:
7 Front squats within 30 seconds then switch
Rds 1-2 # is (75/55), Rds 3-4 (85/55), Rds 5-6 (95/65), Rds 7-8 (105/75) and Rds 9-10 (115/85)
**drop reps if you are unable to complete 7 reps within 30 seconds.
Time cap 10 minutes
Pull up work;
10,10,9,8,7
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