“CHIP AWAY”
One Round For Time
30 CAL ROW
30 PRESS UPS
30 LUNGES
30 SIT UPS
30 BENCH DIPS / RING DIPS
30 DB STEP UPS
30 DB SNATCHES
30 KB SWINGS
30 SDHP
30 MB SLAMS
30 DOUBLE UNDERS
30 HANG POWER CLEANS (40/30KG)
30 PUSH PRESS (40/30KG)
30 BOX JUMPS (24/20 INCH)
30 BURPEES
“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