Row / Run 500m
5 rounds of :
1 x Deadlift
1 x Hang clean
1 x Front squat
1 x Push press
1 xGTOH
Reduce the row/run each round by 100 m and repeat
So 400m then 300m then 200m and finally 100m
Various options on the lifting. Either stay with a weight that is challenging or if you have access to enough weight, increase the load for each round.
Body version is :
5 rounds of.:
1 x Burpee
1 xPush-ups
1 xJumping Jack
1 xSit-up
1 x Squat
“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