“Short & Sharp”
Group Warm Up: EMOMx12
· 10 Cals
· 30 Walking Lunges
· 10 V – Ups
· 40 Mountain Climbers
Gymnastic Work: Complex
30 secs on / 30 secs off x 6
· 1 Pull Up – 1 C2B – 1 T2B – 1 Muscle Up
· 1 Pull Up – 1 C2B – 2 T2B/K2E/KR
· 1 Jumping Pull Up – 1 Jumping C2B – 2 Knee Raises
· Max Body Rows (Bar)
WOD: 3 RFT (8 min TC)
20 WBS (9/6/3)
200m Run / Ski
Group Finisher: EMOMx10
· 5-8 Ring Dips
8 Banded Press Ups
“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