6 Rounds For Time
300 m Run, Row, 36 Box Steps, 90 secs AD or Skips
15 BB Bent'o'Row 40/25 kg (DB /KB 8 - 10 each arm)
15 Stiff Leg Long Arm Sit ups
15 BB Push Press 40/25 kg (DB/KB 8 - 10 each arm)
Non Equipment Version
15 Down'N'Ups
15 Stiff Leg Long Arm Sit ups
15 HR Push ups
“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