Warm-up
90s / 30s Rest & Rotate
Ski Erg
Inchworms w/ 2 Push Ups
100m Sandbag run
Bike for Calories
Skill
Stone over Shoulder
– “One Timing” Technique (faster/for lighter) – demo
– “Lap the Stone” Technique (segmented/for heavier) – demo
WOD
3 Rounds
90s work:30s Rotate
1. Ski Erg
2. DB Push-up to Overhead (50,35)
3. 200m Sandbag Run (5,4)
4. Bike For Cals
5. Stone Over the Shoulder (140/90)
Level 2- (40,25)
Level 1- (30,15); run with a medball (20/14)
ADV- 100m Hug Carry in substitution for sandbag run
Extra Work
2 Rounds
9-6-3
Sandbag Clean (140/90)
Box Jump (42/36)
Rest 5 minutes between rounds