DATE – Monday:
Warm-up) 5-7 mins high intensity:
High knees/butt kicks/side lunges/frog leaps etc.
50’ Duck Walk with light slamball or KB in front rack
Shoulder stretch with band on pullup bar: front rack and lats
Warmup movements in WOD
WOD A) Teams of 2 complete the following for time:
1km Sandbag Run – one sandbag, switch whenever you like
30 Thrusters 115/75LB
30 Toes to Bar
*THRUSTERS: Divide reps in half, alternating whenever. Barbell must not touch the ground once it is up; pass from hang position. 10 burpee penalty if bar is dropped before 30 reps are completed.
**TOES TO BAR: Partners must both hang from pullup bar while TTB are being completed, only one person working at a time. No penalty for dropping down but reps cannot be completed unless both partners are hanging.
1km Sandbag Run