Warm Up: Warmy+ Tabata, 3 rds of; Squats Push Ups Split squats Plank holds Xfit WOD: 15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 of; Hang Cleans (95/65) Front Squats (95/65) Slam Balls Pull up work; 10,9,8,7,7

Warm up: Warmy+ 5×5 KB burpees – BW squat – HRUP’s + 20 jumping jacks Xfit WOD: 50.40.30.20.10 of; KB Swings (53/35) Push ups KB Squats (53/35) Weighted sit ups (15/10# plates) EMOM – 3 leap frog burpee over partner. Pull up work; 10, 10, 8, 7,6

Warm up: Warmy+ Take 5 minutes and warm up on that today exercises. Xfit WOD: Pull up work; 11, 10, 9, 8,7

Warm up: Warmy+ 4×4 clusters + 20 single skips Xfit WOD: Station #1, 10 minutes of; 5 Thrusters (95/65) 25 DU’s (3:1 singles) 1 minute rest… Station #2, 10 minutes of; 7 T2B Plate push (45×2/45), P1 down P2 back 1 minute rest… Station #3, 10 minutes of; 5 deadlifts (155/115) 9 Box jumps (28/24”) […]

Warm up: Warmy+ Tabata, 3 rds of; Wall ball Run baseline to baseline Wall ball thrusters Side plank hold Xfit WOD: Pull up work; 5×7 + 30 second bottom position squat hold.