**I’m out tomorrow** Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: Complete as many rounds as possible in 20 minutes: 25 K2E50 push ups75 wall-ball shots ♀ 14-lb. ball to 9 ft.♂ 20-lb. ball to 10 ft. Pull up work: 17,11,10,9,9

Warm up: Warmy+ 4×5 Push Press + bear crawl, half court and back. Xfit WOD: Pull up work; 17,11,10,9,9

Happy Friday The 13th Warm Up: Warmy+ 3 sets of, 1 Power clean, 2 Hang clean and 3 Front squats + 50 single skips Xfit WOD: 13 rounds for time of; 13 DU’s 13 Lunges (while holding a plate, 25/10#) R = 1, L = 2…etc. 13 HRUP’s Pull up work; 17,11,10,9,9

Warm up: Warmy+ Tabata, 3 rds of; Step ups Push ups Wall ball cleans KB Swings – American Style Xfit WOD: Station 1, 10 minute time cap of; 10,9,8…1 Box Jumps (24”) 1,2,3…10 Plate Burpees (25/15# plate weight) Station 2, 10 minute time cap of; 10,9,8…1 Wall Balls (AHAP) 1,2,3…10 KB Swings (53/35) Station 3, […]

Warm Up: Warmy+ 4×4 Squat cleans + 20 jumping jacks Xfit WOD: For Time 50 Deadlifts (95/65 lb) 40 Front Squats (95/65 lb) 30 Toes-to-Bar 400M run Then… 25 Deadlifts (95/65) 20 Front Squats (95/65) 15 T2B 200M run Pull up work; 16,11,9,9,9