Warm-up
Partner Up!
P1- 400m Sandbag Run
P2- Row for Distance
Switch
Then:
:45 on/:15 off
-Push Ups w/ Sandbag Drag
-Burpees
-Sandbag Hug Step Ups
-Inchworms
Midline
In 2 minutes Complete
50 Hollow Rocks
And in the remaining time
Complete a plank hold
Rest 30 seconds
In 2 minutes Complete
40 Sit-ups
And in the remaining time
Complete a plank hold
Rest 30 seconds
In 2 minutes Complete
30 V-ups
And in the remaining time
Complete a plank hold
WOD
400m Sandbag Run (4,3)
500m Row
400m Run
30 Burpee Pull-ups
Rest 3 Minutes
400m Sandbag Run
500m Row
400m Run
30 Burpee Box Jumps
Level 2- 300m sandbag Run
Level 1- 200m SB Run (3,2)
20 Burpee jumping pull-ups
20 Burpee Step-ups
Extra Work
2 Rounds
3-2-1
Rope climb
6-4-2
Squat Snatch 165//15
Rest 5 minutes between rounds