Warm Up:
Warmy+
Tabata, 3 rds of;
Squats using 15# plate
Plank hold
Step ups
Row
Xfit WOD:
Teams of 2 or 3, complete the following within 22 minutes or 6 total rounds.
1000M Row
10 Deads (115#)
10 Box Jumps (24″)
10 Front Squats (115#)
**while P1 starts to row, P2 and P3 begin the exercise sequence. P2 starts at deads, P3 follows – only rest while your partner is finishing the Rx’d rep count. Once P1 finishes rowing, P2 jumps on rower and the exercise sequence continues now with P1 and P3.
Pull up work;
5×10
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