Warm Up: Coaches Pick
WOD: For Time
RXD Option:
For Time:
1 Power Clean (80/60)
200m Row
3 BMU’s / JBMU’s
4 Deadlift (80/60)
5 Burpees
6 HSPU
7 Pull Ups
8 Pistols
9 T2B
10 WBS (9/6)
11 Cals
120ft Walking Lunges (40 reps)
Complete Exercise 1 then 2 & 1 then 3…2…1 etc
SCALED Option:
For Time:
1 Power Clean (60/42.5)
200m Row
3 Ring Rows
4 Deadlift (60/42.5)
5 Burpees
6 Bench HSPU / DB Push Press (22.5/15)
7 Pull Ups
8 S/L Sit 2 Stand
9 KR / Rig Pikes
10 WBS (6/3)
11 Cals
120ft Walking Lunges (40 reps)
Complete Exercise 1 then 2 & 1 then 3…2…1 etc
Finisher:
3 sets x 30 secs
V - Ups
Russian Twist
Up ‘N’ Overs
Accessory Work:
3 sets x 5 reps
Power Clean
Front Squat
Shoulder Press
Top Up:
250m Max Effort Ski
X 3 (1 min rest) or
X 6 (1 min rest) or
X 9 (1 min rest)