"Hangover Cure"
AMRAP 22 Mins
Buy in of
400 m Run /Row /240 Skips /60 Step ups (Once)
10 Push ups
15 Sit ups
20 Air Squats
Equipment Variations
Barbell
Same buy in
10 Strict Shoulder Press (20/25 kg)
15 Disc Sit ups(10/5 kg)
20 Back Squats (20/15 kg)
KB/DB
Same buy in
05 SA Press Right & Left
10 KBS/DBS
10 KB/DB Goblet Squats
Medicine Ball
Same buy in
15 MB Press
15 MB LRC Sit ups
15 MB Squats
Slam Ball
Same buy in
10 SB Press
10 SB over shoulder
10 SB Squats
“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