This is the last post until I return next Monday. Warm Up: Warmy EMOM for 5 mins 1/2 gassers Xfit WOD: 5 rounds of; Walking lunges, 50 feet (plate overhead 45#/25#) 21 burpees Post results to comments.

Pull up WOD: Ok, I messed up. We were suppose to start a set and preform for 1 week then increase the reps the next week. Nevertheless start at the following rep count for the remainder of the week. I’ll increase the count next week. 7,6,5,5,4

Warm Up: Warmy 3 planks – hold for :30 secs w/ :15 rest Xfit WOD: 5 rounds For time, resting 3 mins between each round: 20 Bent over rows (75#/55#) 30 Push-ups 40 Admat sit-ups 50 Squats Pull Up WOD: 11,8,7,6,6 Post total time (including rest) to comments.

Pull up WOD: 10,8,6,6,6

I’m on vacation this Friday (I might be there tomorrow) through Nov. 10th. I still plan to post but no guarantees. Darren is in charge and he loves thrusters, so we’ll start tomorrow with thrusters. This will be considered light at 100#/70#, by next Friday except 195#/135#! Good luck. It won’t surprise me to see […]