Warm Up – 3 rounds for quality
15/12 Cals AD
10 Press Ups
Banded Shoulder / Lat Stretch (45 secs each arm)
12 Med Ball Squat Cleans (9/6)
“Ski Slope”
AMRAP x 20 MINS or 10 RFT:
200m Ski (250m Row)
5 Power Snatches
RXD+ - 60/42.5
RXD – 45/32.5
Scaled – 30/20
“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