DATE – Wednesday




500m Run

Hip Circles, Leg Swings etc.

Band pull-aparts, presses & dislocates


WOD A) 15 mins to establish a 1RM Shoulder Press


WOD B) Teams of 3, 3 Rounds per station each:


Sled Push AMRAP 90/45lb (50’ = 10 reps)

200m Sand Bag Carry

Row for Cals

*Time spent at each station is dictated by 200m Sandbag Carry. Score = total sled push + total Cals.