Warm-up
Sandbag Skills
Strength
Every 2 Minutes for 14 minutes: 2 Bear Complexes
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
– Shoulder to Overhead
Showdown WOD 1
“Heavy Sack”
535m Sandbag Run (48, 36)
40 Hang Power Cleans (115, 75)
535 Run (no sandbag)
20 Thrusters (115, 75)
20 Sandbag Over the Shoulder (48, 36)
Intermediate
535m Sandbag Run (36, 24)
40 Hang Power Cleans (75, 45)
535 Run (no sandbag)
20 Thrusters (75, 45)
20 Sandbag Over the Shoulder (36, 24)
Advanced
535m Sandbag Run (60, 48)
40 Hang Power Cleans (135, 95)
535 Run (no sandbag)
20 Thrusters (135, 95)
10 Sandbag Over the Shoulder (140, 90)
Extra Work
5 Rounds
250m Row
1 Minute Rest
-Report the fastest and slowest rounds