Warm Up

3 Rounds
200 M Run
10 A Frame Toe Touches
10 Dead Bugs
8 DBall Slams

: 15 WOD
5 Rounds
1:00 Bike Cals
1:00 Ski Cals
1:00 Sandbag Cleans (over the shoulder)
1:00 REST
*not everyone needs to start at the same station but rest will be at the same time, just make sure you go in the right order

Today is about pacing!

There is NO RX weight for the sandbags today. Sandbag weight should be something you can move for 60 seconds without reaching failure. Focus on maintaining proper body position to protect the spine, hip drive in the clean and moving at a steady pace for all 5 rounds.

:40 EXTRA – Don’t Skip This!

Weighted Hip Thrust

4 sets: 8 reps @ Challenging Weight for 8 reps

Elevated Heel Goblet Squat

4 sets: 10 reps @ a weight that is unbroken