Warm up: Warmy+ Bring Sally Up Song – Squats Xfit WOD: 10 rounds for time of; 30 Wall balls (20/14) 30 KB Swings (53/35) 30 DU’s (3:1 singles) **every 2 minutes** Alternate plate push down, partner brings it back then one lap run around gym. Pull up work; 10,9,8,7,6

There could be a “stache” sighting tomorrow. Warm up: Warmy+ Tabata, 3 rds of; Step ups Push ups Barbell squats Hollow hold Xfit WOD: For time, 21,18,15,12,9,6,3 of; Front squats (95/65) Box jumps (24/20”) Push press (95/65) Weighted sit ups Pull up work; 10,9,8,7,6

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank position shoulder taps Split Squats Push ups Xfit WOD: Rest 1 minute then complete EMOM, with your partner; 10 KB Swings 10 KB Squats Pull up work: 6,10,7,9,8

Warm up: Warmy+ 4×4 Hang cleans to Front squat + 20 single skips Xfit WOD: While P1 completes DT, P2 does 1 round of Cindy (5 pulls, 10 HRPUs, 15 Squats. Switch once both partners have finished their Rx’d rep count. DT: Pull up work; 10,9,8,7,6

Warm-up: Warmy+ Tabata, 3 rds. of; American KB swings Bear crawl, 10 steps forward, 10 steps backward HRPU’s T2B Xfit WOD: Group 1, (partner 1 performs) 50-40-30-20-10 reps for time of: Kettlebell swings Sit-ups Group 2, (partner 2 performs) 50-40-30-20-10 reps for time of: Squats (holding 35/15# plate) Push-ups **Wear a weighted vest** Once partners […]