Warm up Warmy 3×5 power snatches (take three warm up sets/reps then pick a weight and stay with it for all three sets). Between sets, 10 DU’s. Xfit WOD: 14.1 Games WOD 10-minute AMRAP: 30 double-unders 15 power snatches, 75 / 55 lb. Post results to comments.

I’m out again. Maybe Friday? Warm Up: Warmy 3×5 back squat (warm up with 3 light sets then use the following weights for each set/reps – 135#/75#). Have partner(s) help set bar on back. Xfit WOD: For time of; 50 push ups 50 squat cleans (95/65) 50 burpees Post results to comments.

No WOD tomorrow. Still battling a virus. Hope to see you Wednesday.

Up skiing today. See you Monday. Warm Up: Warmy 3 rds. of 25 jumping jacks 25 squats 25 DU’s Xfit WOD: 10 rounds of: 20 lunges (10 each leg) 10 push up’s 30 sit up’s Post results to comments.

Warm Up Warmy 3×3 OHS (45/35, or lighter) work on depth and mid-line bar positioning. Pause at bottom for 2-3 seconds Bottom position squat test – see if you can hold bottom position for 2 minutes. Xfit WOD: It was Michelle’s B-day on Monday so let’s celebrate with a typical Michelle request… 30 minute AMRAP […]