10/6/21

Warm up:

Warmy+

Tabata. 3rds of;

Hold KB in bottom position squat

Push ups

Walking lunges while holding KB

Hold push up position half way down for 20 seconds

Xfit WOD;

• 10-9-8-7-6-5-4-3-2-1 Reps For Time
• Burpees
• Kettlebell Thrusters (53/35)
• Burpees
• Kettlebell Sumo Deadlift High-Pulls (53/35)
• Burpees
• Kettlebell Swings (53/35)

For the Thrusters hold the kettlebell in a goblet position and finish with the kettlebell and both arms overhead.

Pull up work;

8,7,6,7,8