Warm-up:
- Row 500m
- 15 air squats
- 15 pushups
- 10 strict pullups (band or jumping as needed)
- 5-7 mins individual focus areas as desired
WOD:
“Sandbagging”
For time:
- 300 Med ball Clean and toss (20/14lb ball)
* With a two-person team and one med ball, standing 10m apart, clean and throw the ball to your partner. Clean and throw it back. Full cleans from the floor, full standing extension on the throw thruster style.
** Musical suggestions: “Enter Sandman,” or “When the Levee Breaks.”
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes. Normal start times of 0530,
0630 and 1600. Warm up prior
and be ready to 3, 2, 1...Go!