250 m row - 10 sit-ups
250 m row - 10 push-ups
250 m row - 10 squats
250 m row - 10 pull-ups
250 m row - 10 box steps
1050 m run
10 box steps - 250 m row
10 pull-ups - 250 m row
10 squats - 250 m row
10 push-ups -250 m row
10 sit-ups -250 m row
Barbell Club
Shoulder Press, Push Press, Push Jerk
Warm up then technique
“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