Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Sand Trap
3 rounds for time
800m sand bag run (50,35)
20 sand bag ground to over the shoulder (50,35)
20 Sand bag walking lunges (50,35)
20 plank sandbag walkovers.
Option 2:
3 rounds for time
800m sand bag run (40,25)
20 sand bag ground to over the shoulder (40,25)
20 Sand bag walking lunges (40,25)
20 plank sandbag walkovers.
Option 3:
3 rounds for time
800m sand bag run (35,20)
20 sand bag ground to over the shoulder (35,20)
20 Sand bag walking lunges (35,20)20 plank sandbag walkovers.
Post WOD:
Foam roll for 5 minutes
Endurance & Stamina:
3 x 1 mile run for time. rest 5 minutes between miles
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