Warm-Up
Coach’s choice
WOD prep
Hammer and stone practice.
WOD
3 rounds
5 Station rotation.
1 minute max cal bike or burpees
30 seconds rest
1 minute max sledge hammer tire hits or slam balls
30 seconds rest
1 minute max stone to shoulder (AHAP) or heavy medball
30 seconds rest
1 minute max Double unders or singles
30 seconds rest,
1 minute max abmat situps.
30 seconds rest.
*Total reps for all 3 rounds is your score.
1 round is completing all 5 stations.
Kids 8-10
2 rounds
*Total reps for all 2rounds is your score.
Post WOD:
Game coaches choice
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