WOD
Warm-up
Met Con (Time)
In pairs
1.6km farmers carry @ 16/24kg
*encourage athletes to shuffle to cover lots of distance and keep HR up- also quick changes
1.6km farmers carry @ 16/24kg
*encourage athletes to shuffle to cover lots of distance and keep HR up- also quick changes
INTO
10 rounds each (20 total):
3 pull ups, 6 push ups, 9 squats
*partner holds KB in a farmers hold
INTO
200 wall balls on diagonal
(ball can not touch the ground, rest holding ball)
400m run
Into
3 rounds
10 scap pull ups
10 scap push ups
5 squat therapy
*this is
Run
3 rounds of prep
Run
3 rounds of prep
– That is warm up ☺