Warm Up: AMRAP7
10 Press Ups
20 Walking Lunges
30 Skips
WOD: 50 * 40 * 30 * 20 * 10 * reps:
Du’s / Skips (x2)
Sit Ups
*15 Goblet Squats
RXD+ (22.5/15)
RXD (20/12.5)
SCALED+ (15/10)
SCALED (12.5/8)
Finisher: 45 on / 15 off x 6 sets
AD / Ski / Row / Bike / Shuttle Runs
“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