4 rounds each
9 Bar Over Burpees
9 GTOH
Into – 800m Row Each
3 rounds each
9 Burpee High Touches
9 GTOH
Into – 800m Ski Each
2 rounds each
9 Burpee Pull Ups
9 GTOH
Into – 1600m Bike Each
1 round each
9 Double Burpee Over Box
9 GTOH
Into – 20 Cals AD Each
RXD+ (50/35)
RXD (42.5/30)
SCALED+ (35/25)
SCALED (30/20)
“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