Warm Up: Coaches Pick
WOD: For Time or Time Capped
RXD Option:
10 RFT / 35 min TC:
7 Cals
7 Chest 2 Bar Pull Ups
7 Front Squats (60/42.5)
7 HSPU (Max 1 Ab Mat)
7 Cals
SCALED Option:
6 – 10 RFT / 35 min TC:
7 Cals
7 Pull Ups / 7 Bar Rows
7 Front Squats (42.5/30)
7 Bench HSPU / DB Push Press (22.5/15)
7 Cals
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