400 m Run/Row/1 min 30 Airdyne
14 Power Snatch 35-40/20-25 kg
20 Leg Raises
600 m Run/Row/2 min 30 Airdyne
12 Power Snatch 35-40/20-25 kg
18 Leg Raises
800 m Run/Row/3 min 30 Airdyne
10 Power Snatch 35-40/20-25 kg
16 Leg Raises
1000 m Run/Row/4 min 30 Airdyne
08 Power Snatch 35-40/20-25 kg
14 Leg Raises
DB/KB Alt SA Snatch
Non Equipment Burpees/Box Jump/Hi Step up sub for Power Snatch
“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