26 min AMRAP
Building Run with p kg Ball
Team of 3 = 2 balls to end and back
15 Double Deadlift 80/60 kg
15 Synchro Squats (team of 3 = 21)
(Med ball held at arms length facing each other
220 m Row Partner A 100 +
(Team of 3 = 330 m)
10 Synchro Down 'N' Ups
(Chest to Floor Synchro)
“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