Warm Up: Coaches Pick
WOD: AMRAP
RXD Option:
AMRAP in 12 mins: YGIG Rounds
6 WBS (9/6)
120m Row
*** Rest 3 mins ***
AMRAP in 8 mins: YGIG Rounds
20 Du’s
5 Pull ups
*** Rest 2 mins ***
AMRAP in 4 mins: YGIG Rounds
2 Burpees
1 Shuttle Run
SCALED Option:
AMRAP in 12 mins:
6 WBS (6/3)
120m Row
*** Rest 3 mins ***
AMRAP in 8 mins: YGIG Rounds
40 Skips
5 Pull ups
*** Rest 2 mins ***
AMRAP in 4 mins: YGIG Rounds
2 Burpees
1 Shuttle Run
Finisher:
3 sets x 30 secs
T2B / K2E / KR
MB Bosu Crunches
Side Plank
Accessory Work:
3 sets x 5 reps
Push Jerk
Front Racked Lunges
OHS
Top Up:
20 on / 10 off Cycle
X 8 or
X 16 or
X 24
Comments