20 min AMRAP
1,2,3......10 - 10......3,2,1 - 1,2,3......10 - 10......3,2,1 etc, etc
Non Equipment Version
Alt Leg Lunges
Sit ups
Push ups
Air Squats
Mountain Climbers
DB/KB Version
SA Push Press Right
SA Push Press Left
KB/DB Swing
SDHP
Goblet Squat
BB Version
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
30 - 40/20 - 25 kg
Scale weight to suit
“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