Warm Up: 2 Rounds
15/12 Cals
10 Push Press (EB)
10 Jumping Pull Ups
10 DB Hang Snatches
10 MB Thrusters
WOD: For Time
RXD Option:
400m Row
40 Push Press (42.5/30)
400m Row
40 Pull Ups
400m Row
40 Burpees
400m Row
40 DB Snatches (22.5/15)
400m Row
40 KBS (28/20)
400m Row
40 DB OH Lunges (22.5/15)
400m Row
40 WBS (9/6)
SCALED Option:
300m Row
30 Push Press (35/25)
300m Row
30 Pull Ups
300m Row
30 Down & Ups
300m Row
30 DB Snatches (15/10)
300m Row
30 KBS (20/12)
300m Row
30 DB Lunges (15/10)
300m Row
30 WBS (6/3)
Finisher:
3 sets x 30 secs
Plank Hip Dips
Banded Dead Bugs
Banded Hollow Holds
Accessory Work:
3 sets x 5 reps
Back Squats
Hang Power Clean
Push Press
Top Up:
AD Endurance Work
5 mins or
10 mins or
15 mins