Warm up WOD
E.M.O.M.
Mins 1 - 5 : 10 - 15 Over Bar squats
Min 6 Rest
Mins 7 - 12 : 10 - 15 Bar Back Squats
Min 13 Rest
Mins 14 - 19 : 5 - 10 Overhead Squats
WOD - Fancy Nancy
10 Rounds For time
12/10 Cal Air Dyne/ Row
7 OHS 35/25 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