You Go I Go Rounds - 15 min AMRAP
5 Power Snatch (50/35)
or
5 Power Cleans (70/55)
7 Pull Ups (use band)
15 DU’s / 30 Skips
5 mins rest
You Go I Go Rounds - 15 min AMRAP
5 Deadlift (102.5/80)
7 T2B / K2E / 14 Knee Raises (DB Push Press)
15 Box Jump Overs (16/20/24”)
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca