9/14/22 – 220914

Group Warm up 

Group Mobility 

Strength –  3 sets: 1:30 sandbag march – Rest 2 minutes after each set

 

WOD ( Workout of the Day ) 

on a 25 minute clock for total calories

Teams of 2 split as needed

1,000m Row

400m Run

40 Weighted sit ups – 20/14lbs

40 Slam balls – 40/20lbs

1,000m Row

400m Run

20 Weighted sit ups – 20/14lbs

20 Slam balls – 40/20lbs

*Time remaining max effort calorie row ** This is your score. 

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