3 Rounds for Time:
21 Push Jerk
15 Knees 2 Elbows / Knee Raises / Rig Pikes
RXD+ (52.5/35)
RXD (42.5/30)
SCALED+ (32.5/25)
SCALED (30/20)
Into
3 Rounds for Time:
Option 1
400m Row
250m Ski
:30 second Hollow Hold
Rest 1 minute
Option 2
400m Ski
500m Bike
:30 second Hollow Hold
Rest 1 minute
Option 3
800m Bike
250m Row
:30 second Hollow Hold
Rest 1 minute
“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