BB Clean and Press (GTOH) 50/35kg
1 min AMRAP - 1 min Rest x 10 Rounds
Total up Reps to get a score.
DB/KB Version
Alt DB/KB Clean and Press
1 min AMRAP - 1 min Rest x 10 Rounds
Total up Reps to get a score
Scale DB/KB to suit.
Non equipment Version
Burpees with a extra push up
1 min AMRAP - 1 min Rest
Total up Reps to get a score.
“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