Every 2 mins x 10 sets
(5 Rounds Right Arm / 5 Rounds Left Arm)
7 S/A DB Deadlift
7 S/A DB Hang Cleans
7 S/A DB Push Press
7S/A DB Press Ups
Rowing Intervals
80 secs on / 80 secs off
60 secs on / 60 secs off
40 secs on / 40 secs off
20 secs on / 20 secs off
20 secs on / 20 secs off
40 secs on / 40 secs off
60 secs on / 60 secs off
80 secs on / 80 secs off
“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