Warm-up
Spend 2 minutes in Z1
Then, 3 solid rounds for quality
10 light wall balls
5 burpee broad jumps
10 KBS
5 hanging leg raises w/pause at the top
Mobility
Quick group mobility
Strength
2 rounds
A1. 200m farmers carry (53/35#); rest 1:00
A2. 100’ sled pull; x2 w/1:00 rest between each.
Go get these farmers carries. Scaps back and down, upright posture.
I want these sleds as heavy as possible. Think 4 plates for the guys, 3 for the girls.
This is a superset. So, athletes will complete the farmers carry, rest 1:00, complete 1 sled pull, rest 1:00, complete the 2nd sled pull. Rest 2:00 and then repeat.
Done it before. Takes some time. Set it up and let each person work through the 2 rounds.
WOD
“Fast and Loud”
10 min AMRAP
12/10 cals AB
15 wall balls (20/14#)
This is going to be so fast. Keep your head down and push, hard.
