Group Warm Up: (10 mins)
· Fun Warm Up
· Mobility Work
***Pulse Raiser***
5 Rounds:
600m Row / Ski / 1200m Bike
20 Box jumps
10 SDHP
RXD+ (42.5/30) – RXD (35/25) – SCALED+ (30/20) – SCALED (25/17.5)
Group Core Finisher & Cool Down: (10 mins)
· Core exercises 30 secs on each x 10 exercises
· Stretches
Triple Triplets 3 Rounds of each triplet RX - Completed as Prescribed 15 Cals 10 Snatch 40/30 10 T2B 2 mins 15 Cals 10 Thruster 45/32.5 10 Pull ups 2 mins 15 Cals 10 Power Cleans 50/37.5 10 Box Jumps
Warm Up: Coaches Pick WOD: AMRAP RXD Option: AMRAP in 12 mins: YGIG Rounds 6 WBS (9/6) 120m Row *** Rest 3 mins *** AMRAP in 8 mins: YGIG Rounds 20 Du’s 5 Pull ups *** Rest 2 mins *** AMRAP in 4 mins:
This year we are looking to do a Christmas Eve WOD at 9:00am on Sunday 24th December. There will be limited spaces available so make sure to get booked in before spaces are gone. The workout will last