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.
