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

Warm Up: Warmy+ 5 minutes of light running, EMOM 5 burpees + 10 lunges (total) Xfit WOD: Murph…ish Cash out: 4:00 plank hold Pull ups, push ups and squats are split. Wear weighted vest on runs only (20/14#’s)

Warm up: Warmy+ 3 rds. of 15 squats 15 Push up 15M run Xfit WOD: Trail run at Table Mountain – link below is where we’ll meet. https://maps.app.goo.gl/84t6M7t7he73NiVy8?g_st=ic

Warm up: Warmy+ 4×3 Hang Cleans to Push Press + 20 jumping jacks Xfit WOD: Pull up work: 15,10,9,8,8