Updated: Jul 27, 2022
“The Tortoise & Hare”
The Tortoise 🐢
300m Run / Row
30 KBS (24/16)
30 Steps
30 Squats
The Hare 🐇
Run (Out in Run)
3 Power Cleans (70/55)
3 BMU (3 Pull Up & 3 Bar Press Ups)
3 PISTOLS (E/L)
WOD - FOR TIME
3 Rounds of: The Hare 🐇
1 Round of: The Tortoise 🐢
3 Rounds of: The Hare 🐇
1 Round of: The Tortoise 🐢
3 Rounds of: The Hare 🐇
“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