Warm up: Warmy+ Tabata, 3 rounds. of – Squats, Push Ups, Bear Crawl to half court, and hang from the bar Xfit WOD: AMRAP, for 30mins of; Wall Balls Slam Balls Push Ups KB Swings Bear Crawl **Partners work for 30 seconds, then switch.** ***Wear Weighted Vest*** Pull Up Work; 10,9,8,9,7

Warm up: Warmy+ 4×4 Push Press + 25 Jumping Jacks Xfit WOD: Pull Up Work: 10,9,8,7,6

Warm up: Warmy+ 4×4 Clusters + 25 single skips Xfit WOD:

Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: Couch stretch 2×1, then a 3-minute bottom hold squat.

Warm Up: Warmy+ Tabata, 3 rds of – Squat, Push Up, Broad Jump, Sit Ups Xfit WOD: For time of; Down the ladder, 27,24,21 – Wall Balls Burpee to 45# plate Weighted Sit Ups (25# plate) Up the ladder, 21,24,27 – Wall Ball Cleans HRPUs (15# plate on partner’s back) Plate Push (its own rep […]