Warm Up

600 meter row or run
10 PVC thrusters
5 PVC overhead squats
20 singles

Rig calf stretch
standing hamstring stretch

CORE

PVC Shoulder Series

Snatch Tech

CORE

10 Side Toe Taps
30 Hollow Hold Flutter Kick
30 Superman Flutter Kicks
1 push up to cobra to DD

For Time

4 Rounds

1 Building run
10 burpees over bar
10 snatches
20 DU’s

-2 min rest-

Rx 65 / 95
Rx+ 85 / 115
M 45 / 75

WOD

Class WOD will be determined by size of class, and how many people want to sprint or do steady state for meters.

#1
Row at steady state 70% for max meters, for the entire class, or until your butt falls asleep (whichever comes first)

#2
Team sprint for meters, alternating 2 min sprints at about 90% for max meters. Team size determined by number in class and ERG availability.

3 Min AMRAPS – 3 Person Teams –  2 ROUNDS

Station #1 (3 minutes of work)

• Sand bag over head lunges 35ft
• Team mates alternate overhead lunging sandbag held overhead

-1 minute rest and transition-

Station #2 (3 minutes of work)

• Stones over bar
• Team mates alternate tossing heavy soft stone over bar

-1 minutes rest and transition-

Station #3 (3 minutes work)
PART A

• 50ft sled push
• 2 team mates push/pull while the 3rd rides. Rotate through all 3 riding

PART B

• 50ft Heavy KB Farmer’s Carry
• Each Team mate rotates through carrying two heavy KBs.

-1 min rest and transition-

REPEAT!!!!

ORDER OF EVENTS:
Station #1 to Station #2 to Station #3 Part A
then back to
Station #1 to Station #2 to Station #3 Part B

TABATA #1

2 x Row 8 min total

TABATA #2

2 x S2O and Evil Wheel

1 min Shoulder to Overhead
Rx 75 / 105
Rx+ 95 / 135
M 45 / 75

1 min Evil Wheels