Group Warm Up
· Fun Warm Up
· Mobility Work
WOD – EMOM 40 mins
Min 1 - 10 Power Cleans
Min 2 - 6 MB Sit Ups
6 Burpees
6 Box Jumps
Min 3 - 10 DB S/A Devil Press
Min 4 - 9 DB Thrusters
6 Squats
3 Strict Pull Ups
Min 5 – Rest
RXD+ (60/42.5 – 9/6 – 15/10)
RXD (50/35 – 9/6 – 12.5/8)
Scaled+ (42.5/30 – 6/3 – 10/6)
Group Finisher: Cool Down
· Stretches
“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