3 mins work / 2 mins rest x 6 sets
RXD VERSION
15/12 Cal Row / AD
10 Burpees
5 Power Cleans (60/42.5)
IN REMAINING TIME:
R1 & R4 - Pistol Squats
R2 & R5 - Ring Dips
R3 & R6 - S/A DB Snatches (22.5/15)
SCALED VERSION
12/9 Cal Row / AD
8 Burpees
4 Power Clean (42.5/30)
IN REMAINING TIME:
R1 & R4 - DB Squats (17.5/10)
R2 & R5 - Jumping Ring Dips / Bench Dips
R3 & R6 - S/A DB Snatches (17.5/10)
“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