Warm Up: COACHES PICK
WOD: FOR TIME
RXD Option:
Qualifier: For Time
100 Air Squats
80 Press Ups
60 Burpees
16 RFT: Alternating Exercises
5 Clean & Jerks (50/35)
7 Box Jumps (24/20)
9 WBS (9/6)
7 HSPU (Max 1 Ab Mat)
5 Straight Leg Sit Ups
SCALED Option:
Qualifier: For Time
100 Air Squats
80 Press Ups
60 Burpees
16 RFT: Alternating Exercises
5 Clean & Jerks (50/35)
7 Box Steps (20/16)
9 WBS (9/6)
7 Bench HSPU / DB Push Press (22.5/15)
5 Straight Leg Sit Ups
Finisher:
3 sets x 10 reps
Bicycle Crunches
Wipers
Rig Pikes
Accessory Work:
3 sets x 10 reps
DB Squats
DB Split Squats
Wall Sit (30 secs)
Top Up:
20 on / 10 off Row
X 8 or
X 16 or
X 24
