Mid week bro/bra Session

Mobility BANDits
Mobility BANDits

Warm-Up
Play with odd objects, move them out to the 200meter line.

Speed Strength
1. Strict press with bands 8×3 on the minute or faster – this should take no longer than 10 minutes

2. Power Clean & Jerk – 15 minutes to get through this
2-3-4-3-2

WOD – Teams of 3
AMRAP 5 Minutes
50m Farmers carry (110, 70 in each hand) 200-300m line – 2 people at the 200 to start, 1 at the 300, grab a stopwatch

Rest 2 about minutes

AMRAP 5 minutes
50m SandBag Carry (100, 70), 2 people at the 200 to start, 1 at the 300

Rest about 2 minutes

AMRAP 5 minutes
3 Stone 2 Shoulder (150, 100ish)

Rest about 2 minutes

AMRAP 5 minutes
3 Keg/Viper Ground to Overhead (110, 80ish)

* Scale weight where necessary