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Grit Your Teeth | Thursday | 30/11/23

Warm Up: 3 Rounds

15/12 Cals

10 Spider Lunges

10 Front Raises

10 Down & Ups


WOD: 5 RFT


RXD Option:

5 RFT:

10 Front Squats (80/55)

24 KBS (24/16)

10 Burpee Box Jump Overs (24/20)



SCALED Option:

5 RFT:

8 Front Squats (60/42.5)

20 KBS (20/12)

10 Burpee Box Steps Overs (20/16)


Finisher:

3 sets x 30 secs

Plate Crunches

Plate Halo’s

Plate Hand Walks


Accessory Work:

3 sets x 5 reps

Snatch Grip Deadlift

Hang Snatch

Bench Press


Top Up:

Every 4 mins:

40/32 Cals

X 1, 2 or 3 sets

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