Group Warm Up: Coaches Pick
WOD: Build Your Own Workout
Rules:
Pick Your Cardio
1. Row
2. Run
3. Ski
4. Bike (x2 distance)
Pick Your Barbell Exercise
1. Squat Cleans (42.5/30 – 30/20)
2. Push Press (60/42.5 – 42.5/30)
3. Bench Press (60/42.5 – 42.5/30)
4. Back Squats (80/60 – 60/42.5)
Pick Your Gymnastics
1. HSPU / Off Bench / BHHR Press Ups
2. Pistols / Band Assisted / SL Sit to Stand
3. T2B / K2E / KR / RP
4. Pull Ups / Body Rows (Bar – 15/13)
Pick Your Bodyweight
1. Press Ups
2. Sit Ups
3. Squats
4. Lunges
RXD Option: 3 RFT
800m
15 (Barbell)
20 (Gymnastics)
25 (Bodyweight)
SCALED Option: 3 RFT
650m
15 (Barbell)
20 (Gymnastics)
25 (Bodyweight)
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