Warm up: Warmy+ Tabata, 3 rds. of; Squats Plank hold HRPU’s Hollow hold Xfit WOD: Pull up work; 13,9,8,7,7

We’ll take a pause this week on row-a-palooza to celebrate the best birthday day of the year! Warm Up: Warmy+ 3 sets, 1 rep each of – power clean to front squat to push press to hang clean to squat clean + 20 jumping jacks. Xfit WOD: 3 Rounds for time, of; 49 (total) Front […]

Have a nice Memorial Day Weekend! Warm Up Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: “Murph” 2×1 couch stretch (each leg)

Warm up: Warmy+ 4×4 Power cleans + run baseline to baseline Xfit WOD: 5000M Row 20 minute AMRAP of; 10 Wall ball (20/14) 5 GTO (95/65) 10 Wall ball 5 Front squat (95/65) Pull up work; 13,9,8,7,7

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: 2×1 minute, each leg couch stretch