Warm up: Warmy+ Tabata, 3 rds. of; Plank hold Squats Side plank hold High knee skips Xfit WOD: 20 minute AMRAP of; 200M run 10 Deadlifts (115/75) 10 Front Squats (115/75) Pull up work; 16,10,9,9,8

Warm up: Warmy+ 4×3 Push Press + 20 jumping jacks Xfit WOD: For time: Group accumulates 1000 Wall Balls (20/14) When you’re not wall ballin’ complete the following couplet; burpee – over bar – R leg lunge then L leg lunge – back over bar – 12 reps 24 Abmat sit ups Pull up work; […]

Warm Up: Warmy+ 4×4 Clusters + 20 single skips Xfit WOD: Pull up work: 15,10,9,8,8

Warm up: Warmy+ 3×4 Power Clean + 25 single skips Xfit WOD: For time; 1200M run 25 Front squats (95/65) 25 Push ups 800M run 25 Front squats (95/65) 25 HRPU’s 400M run 25 Front squats (95/65) 25 Push ups 200M run 25 Front squats (95/65) 25 HRPU’s Pull up work; 15,10,9,8,8

Warm Up: Warmy+ Run 400M, complete 10 push ups, 20 squats and 30 jumping jacks, repeat 2 more times Xfit WOD: 10 rounds for time, of; 10 Wall balls (20/14) 10 Step ups holding (53/35 KB), 20″ box height 10 Hang cleans (95/65) Pull up work: 15,10,9,8,8