2 ROUNDS:
0-5 MINS- AMRAP 5
3 POWER CLEANS
6 DB BENCH PRESS
9 SQUATS
5-10 MINS – AMRAP 5
3 THRUSTERS
6 FRONT SQUATS
9 BURPEES
10-15 MINS – AMRAP 5
3 HANG CLEAN & PRESS
6 DB LUNGES
9 BOX JUMPS / STEPS
RxD+ (60/45 & 24/20)
RxD (50/35 & 20/15)
SCALED (40/25 & 15/10)
“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