Sunday Sept. 7th – Team WOD – ‘We Got SANDBAGS!!!!”

chrisw_Froning

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) 

 

 

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