9am and 10am wod
A.
25 unbroken front squats
rest three minutes
25 unbroken front squats
choose a weight you can "just" sustain
bar down = 1 burpee
B.
"Death by Metres"
row minute 1 - 100m
row minute 2 - 120m
row minute 3 - 140m
row minute 4 - 160m
...
Three lives, ie three chances to repeat a failed row
CrossFit Scotland Barbell Club
Featured lift - Deadlift
Establish a 3 rep max deadlift
“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