Warm-Up:
Coach’s choice

WOD prep:
Prep the movements at each station

WOD:
Strong Man Rotation
4 rounds
5 Station rotation.
1-minute max cal Ski
30 seconds rest
1-minute max sledgehammer tire hits (10,7.5)
30 seconds rest
1-minute Handstand hold
30 seconds rest,
1-minute max ab-mat sit-ups.
30 seconds rest.
1-minute battling ropes
30 seconds rest

Options for handstand holds.
1. Box handstand hold
2. Plank hold feet on the wall.
3. Plank hold on the floor.

Post WOD:
Foam roll lats and thoracic spine

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