Warm Up: Warmy+ Run 400M, complete 10 push ups, 20 squats and 30 jumping jacks, repeat 2 more times Xfit WOD: 10 rounds for time, of; 10 Wall balls (20/14) 10 Step ups holding (53/35 KB), 20″ box height 10 Hang cleans (95/65) Pull up work: 15,10,9,8,8

Warm Up: Warmy+ 5 minutes of light running, EMOM 5 burpees + 10 lunges (total) Xfit WOD: Murph…ish Cash out: 4:00 plank hold Pull ups, push ups and squats are split. Wear weighted vest on runs only (20/14#’s)

Warm up: Warmy+ 3 rds. of 15 squats 15 Push up 15M run Xfit WOD: Trail run at Table Mountain – link below is where we’ll meet. https://maps.app.goo.gl/84t6M7t7he73NiVy8?g_st=ic

Warm up: Warmy+ 4×3 Hang Cleans to Push Press + 20 jumping jacks Xfit WOD: Pull up work: 15,10,9,8,8

Happy August! Warm up: Warmy+ Tabata, 3 rds of; Run baseline to baseline Squats Bear crawl to mid court HRPU’s Xfit WOD: 5100M row (it sucks to be the last person to row, an extra 100m has been added. Good luck!) 20 minute AMRAP of; 3 Deadlifts (135/95) 6 Push ups 9 Squats Pull up […]