The lady at the front desk, her birthday is next week and Bob said a card is in his office for anyone who would like to sign it. Warm up: Warmy+ Tabata, 3 rds of; Plank Split squats Run around the gym Hang from pull up bar Xfit WOD: 10,9,8,7…1 of; KB Swings and KB […]

Warm up: Warmy+ 4×4 Thrusters + 25 single skips Xfit WOD: 21,18,15,12,9,6,3 of; Push Ups Squat cleans (95/65) Weighted Set Ups Deadlifts (135/75) DU’s (3:1 singles) Pull up work; 11,8,7,6,6

I’m traveling tomorrow, see you Monday. Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Pull up work: 11,8,7,6,6

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: **one partner working at a time. Pull up work; 11,8,7,6,6

Warm up: Warmy+ 3×3 deads, hang clean, front squat + 20 single skips Xfit WOD: Pull up work; 11,8,7,6,6