Outdoors Primarily
Warm Up
400m Run
15-10-5
Skater Jumps (Total)
V-Ups
Barbell Back Squats
Mobility
5 Moon the Sky
5 Inchworms
Worlds Greatest Stretch
Accessory
Mini Band Work
2 Rounds
:30 Work/ :15 Rest
-Clamshells R (band above knees)
-Clamshells L
-Glute Bridge w/ alternating leg lifts
-Donkey Kick w/ band around ankles
-Squat jumps
WOD
600M Run
20 Back Squats 155|105
600m Run
20 Front Squats
600m Run
Level 3- 135|95
Level 2- 115|75
Level 1- 95|55
Rx+ – 185|125
ADV – 205,135
Extra Work
10 Bar Muscle Ups
100’ Sandbag Carry (140/90)
8 Bar Muscle Ups
150’Sand Bag Carry
6 Bar Muscle Ups
2000’ Sandbag Carry
4 Bar Muscle Ups
250’ Sandbag Carry
2 Bar Muscle Ups
300’ Sandbag Carry
Scaling Options
-Lighter Bag
-5-4-3-2 -1 Bar Mups and/or use band
-2x Chest to bar or regular pull-ups