Warm Up:
Meet in small gym
10 minute wall ball clean practice (watch videos – 1st is wall ball demo, 2nd is squat clean). Mimic the movements when preforming the first WOD.
Xfit WOD:
Every 30 seconds for 10 rounds, complete 2 squat cleans at 95#/75# (partner up so we don’t need to set up so many bars and weight)
2 minute rest, then…
40 Dips
50 Burpees
60 Lunges with 25lb men/BW women
70 Box Jumps (20″)
80 Situps (10lb plate)
90 Russian Kettlebell Swings (35#/20#)
100 Double Unders (single skipper’s 4:1, that’s right 400 singles)
Equipment needed;
Olympic bars and/or Body Pump bars with Rx’d weight
Kettlebells and/or DB’s with Rx’d weight
Boxes, 8 risers/side
Mats
Rx’d weighted plates
Jump Ropes
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