“THE WALRUS”
AMRAP IN 10 MINUTES:
15 DEADLIFTS
12 PRESS UPS
9 DB DOUBLE ARM ROWS
INTO
1000/900 M RUN / ROW
INTO
100 SB SLAMS
WEIGHTS:
MALE (50-70KG, 22.5KG & 25KG)
FEMALE – (35-50KG, 15KG & 15KG) IT WAS SURE A GOOD WOD TO GET YOUR TEETH INTO
“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 Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca