Warm-up
400m sandbag run
Stretch
Warm up the OHS
WOD
For time, working as male/female pairs each athlete completes:
50-calorie row 50 GHD sit-ups 50 wall-ball shots 50 box jump overs
The first pair will start on the row and may not move on until both athletes have rowed 50 calories. Once the first pair moves on to the GHD sit-ups, the second pair may enter and begin rowing. Pairs may not move on to the next station until they have both completed the reps and the pair ahead of them moves on, except on the box jump overs, where multiple pairs may be jumping at once.
Team athletes get priority for GHDs. Toes to bar can be used as a sub.
WOD 2
400m sandbag carry (5,4)
5 Overhead Squats (205,125)
400 Sandbag Carry
4 Overhead Squats (205,125)
400 Sandbag Carry
3 Overhead Squats (205,125)