Two variations of Team Friday :
A.
30 HSPU
30 DUs
30 OH DB Lunges
30 DUs
30 SA Snatch
30 DUs
30 Pistols
30 DUs
B.
30 DB Shoulder Press
30 DUs (60 singles)
30 Front rack lunges
30 DUs (60 singles)
30 SA Snatch
30 DUs (60 singles)
30 DB Squat
30 DUs (60 singles)
In both variations :
30 minute time cap
Each round reduces by two reps
M - 22.5 kgs L - 15 kgs
“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