Warm Up: Warmy Planks, elbow, hands, side (r/l) x2 :30 hold/ea. :30 rest Xfit WOD: Teams of 3 (team must include 1 girl) for time of; 500 DU’s (3:1 for singles) 400 sit ups 300 wall balls (20#/14#) 200 push ups 100 wall touches/sprints Only 2 athletes working at one time. Post time to comments.

Warm Up: 5 minute row/run/bike (whatever you’re in the mood for) Pull’s 15,10,9,8,8 Stomach SWOD: Session 4, week 2 shoulders 70%x3, 80%x3, 90%x3+ 50-55% 5×10 Close Grip Bench Press – 60%x8, 70%x8, 80%x6 Straight bar curl rest pause Post weight to comments.

Warm Up: Warmy Hollow rocks (3×10 with :30 rest between sets) Xfit WOD: Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Front squat (95#/65#) HRPU’s In between sets DU 25 reps. Start DU’s between sets 10 and 9 and finish when last set is complete. Post times to comments.

Warm Up: 5 minute row/run/bike (whatever you’re in the mood for) Pull’s 15,10,9,8,8 Stomach SWOD: Session 4, week 2 squats 70%x3, 80%x3, 90%x3+ 50-55% 5×10 Rack deadlift 3×12 (135#/95#) Post weight to comments.

Warm up: Warmy Handstand holds 3x:30 Xfit WOD: 12 minute AMRAP of; 3 power cleans (115#/75#) 5 backward lunges, ea. leg (45#/25# plate) 7 box jump burpees (20″) Two athletes per station, athlete 1 starts at PC’s the other at burpees. Post total rounds to comments.