3 rounds
15 deadlifts (60/40)
12 bar over burpees
9 alternating jumping lunges (each leg – 18 total)
3 rounds
12 hang power cleans
9 bar over burpees
6 alternating jumping lunges (each leg – 12 total)
3 rounds
9 shoulder to overhead
6 bar over burpees
3 alternating jumping lunges (each leg – 6 total)
*sub barbell for 1x kb/db/odd object (round up and do half reps per arm)
“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