Wednesday 07/07/21
45 min Time Cap
21 - 18 - 15 - 12 - 09 - 06 - 03
Slam Ball Push Press
B Bag Squats
Slam Ball Over Shoulder
B Bag Leg Lunge
Slam Ball Box Over Burpees
Slam Ball 20-25/15-20 kg
B Bag 20-25/10-15 kg
Box 24”20”
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See All“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
2360
“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
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“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
2180
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