Group Warm Up: Coaches Pick
WOD 1: “Hulk” 5 UNBROKEN RFT (12 min TC)
RXD Option: As prescribed (5 Burpees for missed reps)
5 Deadlift
5 Hang Power Cleans
5 Front Squat
5 Push Press
5 Back Squats
*** Weight must be challenging but manageable for unbroken rounds ***
Example weights: (60/42.5)
SCALED Option: Scale (3 Burpees for missed reps)
5 Deadlift
5 Hang Power Cleans
5 Front Squat
5 Push Press
5 Back Squats
*** Weight must be challenging but manageable for unbroken rounds ***
Example weights: (42.5/30)
*** Rest 3 mins ***
WOD 2: “Ghost of You”
3 RFT (Every 4 mins – New round starts = 12 mins)
*** Must match your time for each round, every second slower = 5 burpees ***
RXD Option:
20/15 Cal Row
15 Box Jumps (24/20)
12 Pull Ups
9 HSPU (Max 1 AB Mat)
SCALED Option:
15 / 10 Cals Row
15 Box Steps (20/16)
12 Body Rows
9 DB Push Press (22.5/15)
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