Warm up: Warmy+ Tabata, 3 rds. of: Plank shoulder taps Mountain climbers Squats Barbell hang cleans Xfit WOD: Pull up work; 12,9,7,7,7

Warm up: Warmy+ 4×3 Clusters + run down and back. Xfit WOD: 5000M Row AMRAP, 20 minutes of; 3 Thrusters (95/65) 5 Burpees 7 Box jumps (28/24”) 9 Hang Cleans (95/65) Pull up work; 12,9,7,7,7

Warm up: Warmy+ 4x Bear complex + 20 jumping jacks Xfit WOD:

Warm Up: Warmy+ 5×3 (1 rep deadlift, 1 rep front squat, 1 rep push press) + run around gym Xfit WOD: Buy in; 25 (ea.) leap frog burpees AMRAP within 25 minutes of; 5 Squat Cleans (95/65) 10 Bent Over Rows (95/665) 15 HRPU’s 20 Push Press (95/65) Cash out; Bottom position squat hold with […]

Warm up: Warmy+ Tabata, 3 rds of; Wall ball cleans T2B Squats Single skips Xfit WOD: 5000M row for 20 minutes AMRAP, 20 minutes of; 15 Wall balls 10 Burpee box jump overs (20”) 15 KB Swings 10 K2E Pull up work; 12,9,7,7,7