Warm Up: Warmy Practice DU’s for 5 minutes Xfit WOD: 12 minute AMRAP of: 150 Wall balls 90 Double-unders 30 Muscle-ups – For those not participating in the Open Games, substitute muscle ups with burpees. In order for everyone to complete the WOD make sure the athlete you follow, they complete the wall ball section […]

1000m row Stomach SWOD: Deload week, shoulders Shoulder press, dynamic effort 10×3 @70% Tiger bend push ups, 4x5reps 10-8-6-4-2, Pull ups 15 Abmat situps Back ext, 3x10reps Banded pull aparts, 75reps Post weight to comments.

Warm Up: Warmy Xfit WOD: Tabata Mash Up; Wall ball (20#/14#) / Box jumps (20″/24″) Hang cleans (115#/75#) / DU’s Sit up’s / Lunges Burpees / Slam balls Post lowest rep count to comments.

Warm up Pull’s (9,7,6,5,5) Stomach SWOD: Deload Week / Lower Back extension, 3×8 reps Hang Squat Snatch, 6×4 reps @ light weight Jerk, 6×4 reps @ light weight Max height seated box jump Post weight to comments.

Won’t be there tomorrow. Enjoy! Warm Up: Warmy Xfit WOD: 12 minutes AMRAP of; 5 Squat cleans (115#/75#) 7 Push up’s 9 V-up’s Post rds and reps to comments.