18/11

80 burpees

Xfit MMA wod.

3x

1'soco

1'DLHP

1'burpee

1'push press

1'joelheo bola

1' rest

Skill

Pull Ups

WOD

"Sit to Pull!"

55 sit-ups
5 pull-up
45 sit-ups
10 Pull-ups
35 sit-ups
15 Pull-ups
25 sit-ups
20 Pull-ups
15 sit-ups
25 Pull-ups

(15 Min Cap)

(Scaling Options Available From Your Coach In Class)

After Bash

Hang Power Snatch Drills