Warm up: Warmy+ Tabata, 3 rds of; Squats Plank hold Wall ball cleans Decline push ups Xfit WOD: 150 wall balls 150 box jumps (24”) 150 KB Swings (53/35) 150 sit ups **wear weighted vest Pull up work; 10,7,6,5,5

Warm up: Warmy+ 3×4 Power cleans + 25 jumping jacks Xfit WOD: 3 rounds: 30 Squat-cleans @95/65LBS, 30 Push ups 600 meter run Pull up work; 10,7,6,6,5

Warm up: Warmy+ 5×4 squat cleans + 20m run Xfit WOD: 100 HRPU’s 100 45/25# plate, squats 100 sit ups 100 thrusters (75/55) Every 4 minutes, 200M run Pull up work; 10,7,6,6,5

Warm up: Warmy+ 4×3 Power cleans + 20 jumping jacks Xfit WOD: AMRAP (in a Team of 3) in 31 minutes 29 Wall Ball Shots (20/14 lb) 29 Front Squats (95/65 lb) 29 Box Jumps (24/20”) 29 K2E 29 Hang Power Cleans (95/65 lb) Each partner must perform a 1 mile run at some point […]

Warm up: Warmy+ 800M run Xfit WOD: 20 minute AMRAP of; 5 burpees 10 KB swings (53/35) 15 lunges (each leg) Pull up work; 10,7,6,6,5