Warm-up
Push the sled 200m with a partner. Walk with it, keep the weight moderate to light
Strength
1. Box Squat Dynamic with chains 12×2 with 50% of your 1rm loaded on the bar and appropriate amount of chains. Complete with a partner on the minute or faster.
2. Deadlift 10 x2 at 55-65% of your 1rm – with appropriate band tension. Complete with a partner on the minute or faster.
WOD 1
With a partner, push a sled 300m
Guys 6-10 plates
Ladies 5-7 plates
You choose the weight, it should be super heavy, where you have to walk with it, keep your heels on the ground.
WOD 2
With a partner each row
250m
500m
750m
Each should be an all our effort. Rest the amount of time it takes your partner to complete to row.