Warm-Up 

• Coaches choice
• 400m run followed by: 
• 3rds of 10 strict press, 10 air squats, 10 box step-ups 

Mobility – Hamstrings and shoulders 10 mins 

WOD 

Team WOD (teams of 2 complete 40 reps, teams of 3 complete 60 reps) 

One athlete works at a time, while the other holds a 10#-15# plate overhead 

• 200m sandbag carry/walk/run (teams walk/run together) 
  • 40/60 Body Rows 
  • 40/60 Push-Press
  • 40/60 Goblet Squats 
• 200m sandbag carry/walk/run (teams walk/run together)