E2O2M x 5 Sets
3 Front Squats
3 Back Squats
(Increasing weight each set)
AMRAP in 3 mins / 1 mins rest x 5
Option 1
3 Squat Snatches (50/35)
6 T2B / Rig Pikes
9 Cal Row
Option 2
3 Squat Cleans (70/50)
6 Pull Ups / Body Rows
9 Cal Row
“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