Wednesday 9/12/2020
15 minute group warm-up
AMRAP 12 minutes
35 double unders
9 deadlifts 70/47.5kgs
7 hpc
5 push press
Rest five
Then
1500/1350 m sprint or 100 burpees for time

15 minute group warm-up
AMRAP 12 minutes
35 double unders
9 deadlifts 70/47.5kgs
7 hpc
5 push press
Rest five
Then
1500/1350 m sprint or 100 burpees for time
“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