Warm Up:
Warmy+
4×2 of Deadlift > Front Squat > Burpee over bar > 10 DU’s (3:1 single skips)
Xfit WOD:
With a running clock, complete the following;
P1 starts on the triplet of;
5 Deadlifts > 5 Front Squats > Burpees over bar, while P2 completes a farmer carry down and back then runs around the gym until P1 has completed his/her Rx’d set and rep count. Weight for deads and front squats will be 115/75 and the farmer carry weight will be 70-80/45-53.
There will be 10 rounds (each) where the set and reps for deads and front squats won’t change, each round the partner will complete 5 deads > 5 front squats > 10 burpees over bar in round 1, 9 reps in round 2, 8 reps in round 3…dropping a rep each round and finishing with 1 burpee over bar in round 10.
The other parther completes the farmer carry then runs until the his/her partner finishes the set and rep count.
Cash out:
7 rounds of – 5 pull ups + 10 DU’s (you go, I go)
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