Split Reps
200 – 400 – 600 – 400 – 200m
Row/Ski
24 – 20 – 16 – 12 – 8
Deadlift
200 – 400 – 600 – 400 – 200m
Row/Ski
24 – 20 – 16 – 12 – 8
Hang Power Clean
200 – 400 – 600 – 400 – 200m
Row/Ski
24 – 20 – 16 – 12 – 8
Push Press
RXD+ (60/42.5)
RXD (50/35)
Scaled+ (40/27.5)
“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