BOX 1 rows 275/235 m
“STOP” & “SWAP”
BOX 2 rows 275/235 m
Everybody else does :
1. Shoulder Press
2. Sit-ups
3. Push Press
4. Push-ups
5. KBS
6. Squats
7. Slamball over shoulder
8. Pull-ups
9. Lunges
10. Box step/jump
11. Thrusters
12. Burpees
TWO COMPLETE ROUNDS
“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