Group Warm Up: (10 mins)
· Front Squat Mobility Work
· Technique Practice
***Pulse Raiser***
AMRAP in 22 mins:
400m Row / Ski / 800m Bike
20 Sit ups
10 Front Squats
RXD+ (60/42.5) – RXD (50/35) – SCALED+ (42.5/30 – SCALED (35/25)
Strength Finisher: (20 mins)
· Power Clean / Squat Clean Practice
· Technique work
“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