AMRAP 1 : (7 mins)
15 Lunges
12 KBS 24/16 kg
9 Sit ups
6 Strict Shoulder Press 20/15
1 min Cals Row
AMRAP 2 : (7 mins)
15 Air Squats
12 WBS 9/6 kg
9 Push ups
6 Push Press 40/30 kg
2 min Cal row
AMRAP 3 : (7 mins)
15 Box Step 24"20"16"
12 Sit ups
9 Lunges
6 Push Jerk 60/45 kg
3 min 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