Warm Up: Coaches Pick
WOD: 90 on / 90 off x 12
RXD Option:
90 secs on 90 secs off x 12
A works for 90 – B rests for 90.
Then switch.
Start where your partner left off.
9 Bar Facing Burpees
8 GTOH (50/35)
Score = Rounds completed
Both pairs start at base (middle of rig) and return to base to tag partner in.
Straight into:
2000m Row
SCALED Option:
90 secs on 90 secs off x 12
A works for 90 – B rests for 90.
Then switch.
Start where your partner left off.
9 Line Facing Burpees
8 GTOH (50/35)
Score = Rounds completed
Both pairs start at base (middle of rig) and return to base to tag partner in.
Straight into:
2000m Row
Finisher:
3 sets x 15 reps
Plate Sit Up to Press
Plate Hot Hands
Plate Deadbugs
Accessory Work:
3 sets x 3 reps
Hang Snatch High Pulls
OHS
Box Jumps
Top Up:
Every 3 mins:
30/24 Cals
X 2, 4 or 6 sets