Warm Up: Coaches Pick
WOD: AMRAP & For Time
RXD Option:
15 min AMRAP:
15 WBS (9/6)
10 Box Jumps (24/20)
5 T2B
*** Rest 3 mins ***
6 RFT: 12 min TC
15 / 12 Cal Row
12 DB OH Lunges (22.5/15)
6 DB Snatches (22.5/15)
SCALED Option:
15 min AMRAP:
15 WBS (6/3)
10 Box Jumps (20/16)
5 K2E / KR / Rig Pikes
*** Rest 3 mins ***
6 RFT: 12 min TC
12 / 10 Cal Row
12 DB Lunges (15/10)
6 DB Snatches (15/10)
Finisher:
3 sets x 15 reps
Hanging Leg Raises
Wipers
Bicycle Crunches
Accessory Work:
3 sets x 3
Clean High Pulls
Squat Cleans
Push Jerk
Top Up:
10 sec sprint / 20 off
Bike or Shuttle Runs
X 6, 12 or 18 sets
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