5/3/13

Warm Up:

Warmy
Wheelbarrows (baseline to half court = 1 rep, complete 5 w/ partner)

Xfit WOD:

For time;
HRPU
Wall ball (20#/14#)
Then…
200 squats

The HRPU’s and wall balls are ladder format. A team of two will perform each exercise accordingly; start with HRPU’s, first athlete will complete 10 reps, the second athlete 10 reps, then athlete #1 9 reps, athlete #2 9 reps and so forth until 1 rep is performed by both athletes. Once athlete #2 completes 1 rep of HRPU’s athlete #1 performs 2 reps, athlete #2 performs 2 reps and so forth back up to 10 reps. The same sequence is performed on wall balls. You must first complete HRPU’s before moving to wall balls. Once the last rep is completed by athlete #2 on wall balls the team will finish with 200 squats.

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