Group Warm Up: Coaches Pick
WOD: EMOM30
RXD+
· 18/15 Cals
· 15 Burpees
· 9 Push Press / Jerk (60/42.5)
· 2 Sledge Pushes (60)
· Rest
RXD
· 15/12 Cals
· 12 Burpees
· 9 Push Press / Jerk (50/35)
· 2 Sledge Pushes (40)
· Rest
SCALED+
· 12/10 Cals
· 9 Burpees
· 9 Push Press / Jerk (40/30)
· 2 Sledge Pushes (20)
· Rest
SCALED
· 10/8 Cals
· 6 Burpees
· 9 Push Press / Jerk (30/20)
· 2 Sledge Pushes (20)
· Rest
Group 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