“Friendly Fire”
Group Warm Up: Coaches Pick
WOD: AFAP in 15 mins / 5 mins x 2 Rounds
RXD Option: Must be completed as prescribed.
· A Completes:
400m Run
· B Completes:
5 Strict Pull Ups / Pull Ups
10 Press Ups
15 Squats
**If you complete 8 rounds start next section**
· A Completes:
300m Ski
· B Completes:
5 Power Cleans (70/50)
10 Sit Ups
15 Bar jumps
**If you complete 8 rounds start next section**
· A Completes:
800m Bike
· B Completes:
5 Snatches (50/35)
10 Front Squats (50/35)
15 Box Step Overs (24/20”)
**If you complete 8 rounds: Max Cals AD in remaining time**
SCALED Option: Scale to suit.
· A Completes:
400m Run
· B Completes:
5 Pull Ups / Ring Rows
10 Press Ups
15 Squats
**If you complete 8 rounds start next section**
· A Completes:
300m Ski
· B Completes:
5 Power Cleans (50/35)
10 Sit Ups
15 Bar Step Overs
**If you complete 8 rounds start next section**
· A Completes:
800m Bike
· B Completes:
5 Snatches (35/20)
10 Front Squats (35/20)
15 Box Step Overs (20/16”)
**If you complete 8 rounds: Max Cals Row in remaining time**
Comments