Warm-up
EMOM 4
1. 100m Sandbag Run
2. 50 Double Unders
3. 100’ Farmers Carry
4. 10/8 Cals Ski Erg
Skill
Stone to Shoulder
WOD
3 Rounds
2 Minute Intervals
Rest and Rotate Remainder of Interval. Should earn 30+seconds Rest.
1. 200m Sandbag Run (4,3) or 20,15 Assault Bike
2. 100 Double Unders
3. 300ft Farmers carry (2,1.5)
4. 30,20 Calorie Ski Erg
5. 10 Sandbag/Stone over shoulder (150,100)
Level 2- 150m Run, 50 DU, (1.5,1) farmers carry, 15,10 Ski Erg, 100, 48 Sandbag
Level 1- 100m Run, 150 singles, 1.5,1 farmers carry, 10,8 Ski Erg, 48,30 Sandbag
*Coaches Note*
Athletes can always start light on the stone over shoulders and increase the weight each round as you gain confidence in the movement. Set your back, get your hips low and try not to grip the stone with your hands but instead your forearms.