Warm Up | Coaches Pick
WOD: 7 min AMRAP / 3 min Rest
RXD Option:
Room 1
7 Cals Ski
7 Burpees
7 MB Clusters (9/6)
Room 2
7 Cals Row
7 Deadlift (70/55)
7 T2Bar / T2Band
Room 3
4 Strict Weighted PU’s / Strict Pull Ups
6 Box Jump Overs (24/20”)
8 Cals Bike
Room 4
8 Ball Over Bar (25/20)
2 Rope Climbs
6 Push Jerk (60/42.5)
SCALED Option:
Room 1
7 Cals Ski
7 Burpees
7 MB Clusters (6/3)
Room 2
7 Cal Row
7 Deadlift (55/40)
7 K2E / KR / Rig Pikes
Room 3
4 Pull Ups / Banded Pull Ups
6 Box Step Overs (20/16”)
8 Cals Bike
Room 4
8 Ball Over Bar (20/15)
10 Body Rows (13-15)
6 Push Jerk (42.5/30)
Pick one of the following after the WOD:
Core Finisher:
3 sets x 10 reps
Plate Sit Ups
Plate Hot Hands
Plate Shifters
Accessory Work:
3 sets x 10 reps
DB Bench Press
DB Tricep Extension
Banded Press Ups
Top Up:
30 on / 30 off Ski
X 5 or
X 10 or
X 15