“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: Scale to suit.
12 Pull Ups / Ring Rows
1 Hill Run / 300m Ski
3 Wall Walks / 6 HR Inchworm Press Ups
*** 5 mins rest ***
WOD 2: AMRAP in 10 mins
RXD Option: Must be completed as prescribed.
20 Squats
15 Sit Ups
10 Burpee High Touch
SCALED Option: Scale to suit.
20 Squats
15 Sit Ups
10 Burpee High Touch / HR Press Ups
*** 3 mins rest ***
WOD 3: AMRAP in 5 mins
RXD Option: Must be completed as prescribed.
6 HSPU
6 Cal Row
6 Lunges
SCALED Option: Scale to suit.
6 Pike Press Ups / DB Push Press
6 Cal Row
6 Lunges
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