Every 5 mins for 35 mins complete:
10 Burpees
20 Cals
30 Hang Power Cleans
40 MB Sit Ups
50 Back Squats
60 Shoulder Taps
70 KBS
80 Russian Twists
90 Lunges
100 Du’s / 200 skips
When the buzzer goes take 10 reps off your current number and start from there
(E.G. 20 MB Sit Ups means you start at 10 reps)
RXD+ (50/35 – 9/6 – 28/20)
RXD (42.5/30 – 9/6 – 24/16)
SCALED+ (35/25 – 6/3 – 20/12)
“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