Friday 4/09/2020
It’s back, everybody’s favourite workout - TEAM FRIDAY.
10 min Amrap
10 WBS
10 alt DB Snatch
20 dus / 30 singles
rest 2
8 min Amrap
8 WBS
8 alt DB Snatch
15 dus / 25 singles
rest 2
6 min Amrap
6 WBS
6 alt DB Snatch

It’s back, everybody’s favourite workout - TEAM FRIDAY.
10 min Amrap
10 WBS
10 alt DB Snatch
20 dus / 30 singles
rest 2
8 min Amrap
8 WBS
8 alt DB Snatch
15 dus / 25 singles
rest 2
6 min Amrap
6 WBS
6 alt DB Snatch
“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