Sept 28, 2017

a) WARM UP:

  • Row for 3 mins

3 rounds of:

  • 10 leg swings
  • 10 hollow rocks
  • 10 jumping jacks
  • :20 sec calf stretch on wall or on plate

 

b) Partner Sandbag Carry

Choose a Sandbag – As Heavy As Possible

  • As a pair, bearhug carry for 800m.  Every drop, switch partner and before you begin, you must perform 5 squats while holding sandbag.

 

c) WOD:

5 rounds:

  • sled push for 50 m (140/90+sled), immediately into a 350m sprint

rest 3:00 between rounds

 

d) Finisher:

 

e) ACCESSORY WORK:

  • Endurance Club work – posted at the gym

 

Posted in WOD