The Floor Is Lava | Friday | 10/11/23

Warm Up: Coaches Pick

WOD: For Time (Teams of 2)

RXD Option:

AMRAP in 30 mins:

While A works

B is on the Box

Complete 1 round then return to the box. Only 1 person can touch the floor at a time

If two people touch the floor there is a 10 Cal penalty at the end of the workout.

5 Pull Ups

10 Press Ups

15 Squats

Every 3 rounds each complete:

20 Burpee Box Jump Overs (24/20)

SCALED Option:

AMRAP in 30 mins:

While A works

B is at Base (On Box)

Complete 1 round then return to the box. Only 1 person can touch the floor at a time

If two people touch the floor there is a 10 Cal penalty at the end of the workout.

4 Pull Ups

8 Press Ups

12 Squats

Every 3 rounds each complete:

14 Burpee Box Step Overs (20/16)

Finisher:

3 sets x 30 secs

T2B / K2E / KR

MB Bosu Crunches

Side Plank

Accessory Work:

3 sets x 5 reps

Push Jerk

Front Racked Lunges

OHS

Top Up:

20 on / 10 off Cycle

X 8 or

X 16 or

X 24