Part 1
12 min AMRAP
50 DU/75 Singles
15/13 Cal Row
10 DB Hang Clean & Jerk 22.5/15 kg
Part 2
3 Rounds 4.30 Work/1.30 Rest
12 Alt Leg DB Box Step 22.5/15 kg
10 DB x 1 Racked Front Leg Lunge 22.5/15 kg
12 KBS 24/16 kg
10 DB 1 x Racked Rear Leg Lunge 22.5/15 kg
12 Cal Row
“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