1. 6 rounds: Alternate every minute
A. 10 each leg Lunge with disk overhead (20/10 kgs)
B. 15 KBS (24/16 kgs) – go one heavier kettlebell if you can
Rest 4 minutes
2. 6 rounds: Alt every minute
A; 10 each arm Single Arm dumbbell snatch (22.5/15 kgs)
B. 15 Barbell good mornings (20/15 kgs)
“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