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"Lightweight Fighter" - 28/9/23

“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 Snatches (22.5/15)

6 HR Press Ups

6 DB Lunges (22.5x1/15x1)


6 Plate Squats (20/10)

6 Plate GTOH (20/10)

6 Burpee Plate Hops


6 KBS (24/16)

6 KB S/A Hang Clean & Press (24/16)

6 Pistols


SCALED Option: Scale to suit.

6 DB Snatches (15/8)

6 HR Press Ups

6 DB Lunges (15x1/8x1)


6 Plate Squats (10/5)

6 Plate GTOH (10/5)

6 Burpee Plate Hops


6 KBS (16/12)

6 KB S/A Hang Clean & Press (16/12)

6 S/L Sit 2 Stand / Box Pistols

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