0-4 minutes - work
4-6 minutes - rest
6-14 minutes - work
14-18 minutes - rest
18-30 minutes - work
20/17 cals
10 OHS (35/25)
20 KBS
10 burpees
20 push press (35/25)
10 front squat
20 HR push-ups
10 hang cleans
20 sit-ups
Work through each round from the beginning and record reps
Each round therefore starts with calorie row
“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