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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