Warm Up: Coaches Pick
WOD: For Time (35 min TC)
RXD Option:
1000m Cardio
4 rounds:
15 MB Sit Ups (9/6)
10 KBS (28/20)
1000m Cardio
4 rounds:
10 DB Hang Snatches (30/20)
8 WBS (9/6)
1000m Cardio
4 Rounds:
20 Squats
10 Press Ups
10 MB Thrusters (9/6)
** 2000m on the Bike **
SCALED Option:
800m Cardio
4 rounds:
15 MB Sit Ups (6/3)
10 KBS (20/12)
800m Cardio
4 rounds:
10 DB Hang Snatches (20/12.5)
8 WBS (6/3)
800m Cardio
4 Rounds:
20 Squats
10 Press Ups
10 MB Thrusters (6/3)
** 2000m on the Bike **
Finisher:
3 sets x 30 secs
Plank Hip Dips
Banded Dead Bugs
Banded Hollow Holds
Accessory Work:
3 sets x 5 reps
Back Squats
Hang Power Clean
Push Press
Top Up:
AD Endurance Work
5 mins or
10 mins or
15 mins
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