"San Diego Beatdown - Variation"
Run/Row 400 - 600 - 800 - 600 - 400
Air Squats 25 - 20 - 15 - 10 - 05
Push ups 05 - 10 - 15 - 20 - 25
Or pick 2 exercises of your choice
one Lower body and one upper body
Subs for Run/Row
Box Steps 50 - 75 - 100 - 75 - 50
Single Skips 200 - 300 - 400 - 300 - 200
“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