Warm-Up
400m Skill run: Run 400m with stops every 50-100m to perform 5-10 reps of various exercises (Squats, Plank hold, Jumping Jacks, etc.) *Recommend this is Trainer led
WOD prep
Barrel roll relays: Starting in a plank position, keep middles as straight as possible and swing the outside hand up and over into a reverse plank position (body facing up). Rotate again into regular plank. Continue across the floor considering the following variations: alternating roving plank and barrel roll, add a push up every time you reach traditional plank, have teammates step or hope over “planks” on the way back (*caution: this is fun but the relatively safety awareness of athletes is an important consideration).
WOD
AMRAP 9
In teams of 3, using the Roving Plank as your pacer, complete as as many rounds as possible of
Teammate A: Roving Plank 20 yds (10m down and back)
Teammate B: Toes to bar
Teammate C: Kettlebell swings
Post WOD:
Volcano Monster
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