Warm-up
Partner Up!
400m Sandbag Run (switch as necessary)
Then:
:40 work/ :20 rest & switch
P1 – Bike or Ski
P2 – Front Rack Sandbag Lunges
P1 – Bike or Ski
P2 – Sandbag Ground to Overhead
Partner WOD
800m Sandbag Run* As a Team (4/3)
60 Power Snatches (95,65)
60 Front Rack Sandbag Lunges
60 Calorie Bike
600m Sandbag Run As a Team
40 Power Snatches (95,65)
40 Front Rack Sandbag Lunges
40 Calorie Bike
400m Sandbag Run As a Team
*One partner must carry the sandbag, switch as necessary.
Level 2- (75,55)
Level 1- (55,35)
Extra Work
With a partner
Push a sled 100 feet
Work:Rest= 1:1
Ladies start with 1 plate
Fellas start with 2 plates
Build to 5-8 plates for guys and 4-6 plates for ladies and then work your way back down.
If you are unable to go heavier stay at the challenging weight for a few pushes while your partner climbs up and back down.