Group Warm Up: (10 mins)
· Fun Warm Up (Coaches Pick)
· Mobility Exercises incorporated
***Pulse Raiser***
WOD: x 10 rounds (23 mins)
20 secs – Air Squats
10 secs – Rest
20 secs – Burpees
10 secs – Rest
20 secs – Sit Ups
10 secs – Rest
20 secs – Press Ups
40 secs – Rest
Extras: (12 mins)
· Cardio – 1 min on / 1 min off x 6 sets
· Strength – Every 2 mins: 3 Snatches / Power Snatches
“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