"Dawn Of The Dead" - 25/9/23

“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