Wicked Wednesday 20th July
10 MIN AMRAP
25 DU’s / 50 Skips
5 Bar Facing Burpees
5 Power Snatches (35-50/20-35kg)
Rest
7 RFT
1 Farmers Walk (22.5/15)
7 Pull Ups
Rest
3 RFT
9 Front Squats (50-70/35-50kg)
12 Press Ups
15 Rig Pikes
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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
1770
“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
2320
“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
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