7 minutes ON
21-18-15-12-9-6-3 reps of:
KBS and HR push-ups (24/16kgs)
3 minutes recovery
7 minutes ON
21-18-15-12-9-6-3 reps of:
T2B and sit-ups
3 minutes recovery
10 minutes ON
21-18-15-12-9-6-3 reps of:
Calorie row and DB Push Press (22.5/15kgs)
“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