Warm up; Warmy+ Warm up run, 1 mile approximately Xfit WOD; 5000M row 20 minute AMRAP of; 10 Deadlifts (135/95) KB farmer carry (AHAP, one arm) baseline back to baseline Start with 1 burpee + 1 dumbbell snatch, add one rep to each exercise each round going forward Pull up work: 14,10,8,8,8

Warm up: Warmy+ Tabata, 3 rds. Of; Run – baseline to half court, back to baseline to baseline. Push up’s Split squats Side plank hold Xfit WOD: 50,40,30,20,10 for time of; Wall ball Hang clean (75/55) Back squats (75/55) HRPU’s **reps split with partner and wear weighted vest (20/14) Pull up work; 14, 10, 8, […]

Warm up: Warmy+ 2 sets of – 10 KB Swings, DU’s and clusters + 50 TOTAL jumping jacks Xfit WOD: 5000M row (Kevin, Peter, Lisa, Jennifer…talk amongst yourselves) AMRAP for 20 minutes of; 5 squat cleans (95/65) 7 K2E 9 KB Swings (53/35) 12 Split squats 15 HRPU’s Pull up work; 14,10,8,8,8

Warm up: Warmy+ Tabata, Rds. of; Bar hang Split squats Mtn. Climbers Wall sits Xfit WOD: Pull up work; 14,9,8,8,7

Warm Up: Warmy+ 4×3 Deadlift to Front Squat + run baseline to baseline Xfit WOD: