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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

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