In a time cap of 30 mins complete
DT Variation
3 Deadlift - 2 Hang Power Clean - 1 Push Jerk
1 Outdoor Indoor Run
4 DL - 3 HPCL - 2 PJ
1 Outdoor Indoor Run
5 DL - 4 HPCL - 3 PJ
1 Outdoor Indoor Run
6 DL - 5 HPCL - 4 PJ
1 Outdoor Indoor Run
etc,etc,etc uo to
10 DL - 9 HPCL - 8 PJ
1 Outdoor Indoor Run
Take a 3 min Rest
Row for Cals until the 30 min Time cap
Men 70 kg
Ladies 50 kg
“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