Warm up: Warmy+ 4×4 Power cleans + 25 jumping jacks Xfit WOD: 50,40,30,20,10 of; KB swings (53/35) KB Squats (53/35) Then… 25,20,15,10,5 of; Deadlift (135/75) Push ups Pull up work; 9,9,8,8,7

Warm up: Warmy+ Tabata, 3 rds. of; Hang from bar Side jumps (L&R) HRPU’s Step ups to bench Xfit WOD: With a running clock, perform 5 rounds of the prescribed work in the order written as fast as possible. Pull up work; 9,8,8,7,7

For those who want to participate in March’s challenge, here’s the chart to use for the next 30 days. 2000 Push Up Challenge

Warm Up: Warmy+ Tabata, 3 rds of; Split squats Plank hold Sit ups Squats Xfit WOD: Pull up work; 9,8,8,8,7

Warm up: Warmy+ 4×4 power cleans + 25 JJ’s Xfit WOD: 30 minute AMRAP of; 3 Pull ups 5 Front squats (115/75) 7 K2E 9 Weighted sit ups 2×1 minute couch stretch + 3 minute bottom hold squat position.