Warm Up: 3 Rounds
15/12 Cals
10 Down & Ups
10 Squats
10 Curl & Press (E/B)
WOD: 3 Rounds
RXD Option:
1 min on each exercise:
· Burpees
· WBS (9/6)
· Deadlift (50/35)
· MB Sit Ups
· Hang Power Cleans (50/35)
· Rest
Score = Max Reps
SCALED Option:
1 min on each exercise:
· Burpees
· WBS (6/3)
· Deadlift (35/25)
· MB Sit Ups
· Hang Power Cleans (35/25)
· Rest
Score = Max Reps
Core Finisher:
3 sets x 10 reps
Plate Sit Ups
Plate Hot Hands
Plate Shifters
Accessory Work:
3 sets x 10 reps
DB Bench Press
DB Tricep Extension
Banded Press Ups
Top Up:
30 on / 30 off Ski
X 5 or
X 10 or
X 15