Run or Row /120 Single Skips
200 m - 15 push ups
200 m - 15 Sit ups
200 m - 15 Air Squats
200 m - 15 Back Extenions
200 m - 15 Alt Leg Lunge
60 GTOH or 50 Burpees
200 m - 15 Alt Leg Lunges
200 m - 15 Back Extension
200 m - 15 Air Squats
200 m - 15 Sit ups
200 m - 15 Push ups
“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