Every 3 mins complete 5 burpees: AMRAP x 30
30 Snatches
30 Du’s
30 KBS
30 DB Snatches
30 Back Squats
30 DB Step Ups
30 Pull Ups
RXD+ (45/35 & 28/20 & 22.5/15)
RXD (35/25 & 24/16 & 17.5/12.5)
Scaled (25/15 & 20/12 & 12.5/8)
“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