WOD 1
Complete For Time
10 Single Leg Squats
20 Double Unders
20 Single Leg Squats
40 Double Unders
30 Single Leg Squats
60 Double Unders
40 Single Leg Squats
80 Double Unders
50 Single Leg Squats
100 Double Unders
Scaling for Squats
A) Hold the Rig with
one hand
B) Put a Bar on the Rig
and Hold with both hands
C) Squat to a Bench and
Stand up using one leg
WOD 2
3 Rounds For Time
15 KBS 24/16 kg
20 Box Jumps 24"20"16"
250 m Row
“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