WARM UP – MOBILITY
Agility ladder drills + dynamic stretches
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Review rowing, sandbag complex, and sled drag/push and warm-up/set-up for WOD A
WOD A
DRAG FACTOR
In teams of 4, complete 4 rounds for time:
30/25 Cals Row (or ~90s-2min max hard effort)
10 x Sandbag Burpee, Clean, Lunge, Lunge (60/40)
2 x 40ft Sled drag + 40ft Sled push (135/90)
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Teams complete the workout waterfall style, follow your teammates, but you can’t move on until everyone is finished their movement.
P1 rests while P4 is on the rower. If you have a team of 3 then P1 rests the time it took to row the cals in the previous round.
WOD B
MORE FOR THE CORE
Complete for time with a partner:
50 Med ball sit-ups (20/14) (sit-up at the same time, touch ball overhead)
100 Alt. plank high fives (hand plank facing each other an arms length away and alt. R&L hand taps)
50 Med ball sit-upsm
