500 m Run/Row/60 Box Step
10 GTOH @ 40-50/25-30 kg
5 Rounds of
10 Push ups
10 Sit ups
10 Air Squats
10 GTOH @ 40-50/25-30 kg
5 Rounds of
10 Push ups
10 Sit ups
10 Air Squats
10 GTOH @ 40-50/25-30 kg
500 m Run/Row/60 Box Steps
KB/DB version 20 GTOH Alt each arm
Non equipment version sub GTOD with 10 Burpees
“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