Warm Up:
Warmy+
Tabata, 3 rds of;
American KB swings
Squat splits
Plank hold
Squats
Xfit WOD:
Teams of 3, for 30 minutes accumulate 750 total reps.
While one team member is out running one mile teammates 2 & 3 start accumulating reps of;
Round 1:
Teammate 1 runs
Wall balls (20/14) &
KB Swings (53/35)
Round 2:
Teammate 2 runs
KB Swings (53/35) &
HRPU’s
Round 3:
Teammate 3 runs
HRPU’s &
KB Squats (53/35)
Pull up work;
9,9,8,8,7
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