Warm Up: Warmy+ Tabata, 3 rds of; Split squat HRPUs Bear crawl Shoulder press (65/45) Xfit WOD: For time, of; 25 Squats 25 Push Press (95/65) 25 Push Ups 25 KB Swings (53/35) Repeat, 4 total times. While P1 works, squats, P2 competes push press, then switch. Rest is for who finishes first. Then complete […]

Warm Up: Warmy+ 4×4 Power Cleans + 20 jumping jacks Xfit WOD: 5 Deadlift (135/95) 7 Burpees over bar 10 Box Jumps (24″) **While P1 completes the rep scheme, P2 walks baseline to baseline carrying KB (AHAP). Between partners, who finishes first holds a plank until the other partner completes their task, then switch.** Time […]

Warm up: Warmy+ Tabata, 3 rds. of: Squats Plank Hold Split Squats Push Ups Xfit WOD: Goal: Try to get through the list twice (each partner)

Warm up: Warmy+ 4×4 Dead > push press > 25 jumping jacks Xfit WOD: 21,18,15,12,9,6,3 for time of; Slam Balls Front Squats (95/65) Burpees SDHP’s (75/55) Pull Up Work; 8,8,7,6,6

Warm Up: Warmy+ 4×4 Ground-Overhead + run baseline to baseline Xfit WOD: **with partner, one works at a time, both run at the same time. Reps are not split.