300 m Run/Row/180 Single Skips
Or
30 Reps of any Exercise with any piece of equipment you have at home.
ie DB single arm Snatch alternating (30 Reps total)
Followed by
50 Air Squats
50 Push ups
50 Alt V sits
50 Box or Stair Steps(2 steps height)
50 Bench /Box/Chair Dips
50 leg lifts /raises(to 45 degrees knees slightly bent)
2 Rounds including the 300 m/30 Reps
The 50 reps can be partitioned.
ie 2 x 25 or 15/15/10
“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