For Time
5 Cal Row
3 Rig Runs
Power Cleans
5 - 6 - 7 - 8 - 9 - 10 - 10 - 9 - 8 - 7 - 6 - 5
RX'D weights
Male - 100/90/80/70/60/50
Female - 70/62.5/55/47.5/40/32.5
Scaled 1 weights
Male - 60/55/50/45/40/35
Female - 45/40/35/30/25/20
Scaled 2 weights
Male - 42.5/40/37.5/35/32.5/30
Female - 30/27.5/25/22.5/20/17.5
“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