“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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