Speed Strength
In a team of 4, two athletes at each end. Push a sled 25 yards to the athlete at the other end then they will push back etc, until every athelete has pushed the sled. Start with an empty sled and add weight each round.
The weight should never get to a point that it can’t be pushed in a continuous effort.
9 total rounds – adding weight each round. 40 second rest after all 4 athletes have pushed the sled 25 yards.
WOD
“Density”
22 minute AMRAP
40 calories on the assault bike
20 Burpee pull-ups (any style grip can be used)
10 Hang power snatch (115/75)
30 Calories on the assault bike
15 Burpee pull-ups
10 Hang power snatch (115/75)
20 Calories on the assault bike
10 Burpee pull-ups
10 Hang power snatch (115/75)
When you finish start back from the top.
