Warm-Up
Coach’s choice

WOD prep
Hammer and stone practice. Warm the stone up to WOD weight.

WOD
Strong Man Rotation
4 rounds
5 Station rotation.
1 minute max cal bike
30 seconds rest
1 minute max sledge hammer tire hits (10,7.5)
30 seconds rest
1 minute max stone to shoulder (AHAP)
30 seconds rest
1 minute max Double unders
30 seconds rest,
1 minute max abmat situps.
30 seconds rest.

Scale loads as needed.
Total reps for all 4 rounds is your score.
*Scale double unders to single unders
1 round is completing all 5 stations.

Post WOD:
Banded Hamstring stretch.  2 minutes per side.

Endurance & Stamina
3 x 1500m / 2 min easy
Row three 1500 meter pieces. Row for two minutes at light pressure between each 1500.