Warm Up:
Warmy+
3×10 of American KB swings, bear crawl to half court
Xfit WOD:
Station 1:
1.1 mile run (treadmill)
10 minute time cap
Station 2:
10 KB swings (53/35)
5 thrusters (95/65)
10 minute time cap
Station 3:
5 devil presses (25/15 DB’s)
10 KB squats (53/35)
10 minute time cap
**1 minute rest in between stations.
Pull up work;
10,7,6,6,5
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