Max 5 Teams:
Split Class into even teams.
Workload per person (x by number of teammates).
One working at a time.
Start at bottom end of the Gym.
All run up as a team to Ski - Ergs.
AMRAP x 40
25 Ski Cals
20 Burpees
15 DB OH Lunges
10 Pull Ups
15 Box Jump Overs
20 WBS
25 Over the Wall
1 min Handstand Hold / Plank
RXD+ (22.5/15 - 24" - 9/6)
RXD (17.5/12.5 - 24/20" - 9/6)
SCALED+ (12.5/8 - 20/16" - 6/3)
SCALED (Scale to suit)
“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