Warm up WOD
In 8 mins Complete
AMRAP
8 Front Squats 20/15 kg
8 Back Extensions
8 Good mornings 20/15 kg
WOD
20 min AFAP
1 Deadlift - 50 m Row
2 Deadlifts - 100 m Row
3 Deadlifts - 150 m Row
4 Deadlifts - 200 m Row
Continue add 1 rep and 50 m
until 20 mins is up
Men 100 kg
Ladies 70 kg
“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