Warm up: Warmy+ 4×3 squat cleans + 20 jumping jacks Xfit WOD: For time of – 21,18,15,12,9,6,3 Front squats (95/65) Sit ups Box jumps (24/20”) Push press (95/65) Pull up work; 15,10,9,9,8

Happy September! Warm up: Warmy+ 4×4 Power cleans + 20 single skips Xfit WOD: WOD #1 10 minute time cap; 150 Double-Unders 75 Abmat Sit-Ups 50 Squat Cleans (75/55 lb) 25 T2B 2 minute rest…then 12 minute AMRAP of; 10 HRPU’s 10 Wall balls (20/14) Plate push to baseline Pull up work; 15,10,9,9,8

Warm Up: Warmy+ 4×4 Clusters + 20 jumping jacks Xfit WOD: 25 minute AMRAP of; 12 Deadlifts (115/75) 9 Hang cleans (95/65) 6 Burpees over-bar 3 Thrusters (95/65) Cast out: 3 minute plank hold Pull up work; 15,10,9,9,8

Warm Up: Warmy+ Tabata, 3 rds. of; Wall ball cleans Plank Squat jumps HRUP’s Xfit WOD: 5 rounds of Cindy for time For 10 minutes – 10 Wall balls (20/14) 10 KB Swings (53/35) 5 rounds of Cindy for time Pull up work; 15,10,9,9,8

Warm up: Warmy+ 4×4 GTO + 20 single skips Xfit WOD: