11/13 Tuesday

WARM UP:

4 RNDS:

10 SUPERMANS

10 HOLLOW ROCKS

10 PASS THROUGHS

10 BAND PULL APARTS

Fitness/XFit Sport

3 minutes of work @ 85-90% effort:

3 Toes to Bar

3 Burpees

–3 min recovery

3 min @ 85-90%:

5 KBS

10 Box Jumps – 14″

–3 min recovery

3 min @ 85-90%:

3 Pull-ups

6 Wall Balls – 20/14# to 10/9 ft

–3 min recovery

3 min @ 85-90%:

Row

+

Rest 10 min

+

Repeat