Warm Up
Crossover Symmetry Shoulder Activation
-400 M. Run OR Row
-2 Minutes Bike
WOD
“Work Hardening”
3 man crews- 1 Team of 3
4 man crews- 2 Teams of 2
In Full Turnouts:
-8 Rounds of 100 Ft. Sled Push ( Your Pick on Load)
-8 Rounds of 10 Sandbag Burpees
-8 Rounds of 15 Calorie Bike
Each team picks a station. Each team MEMBER will perform 8 Rounds of each movement. Alternate between rounds. While one member is working, the other members rest. Rotate members until everybody completes all 8 rounds. Then move to the next station and do the same thing until all 3 stations are complete. 4 man crews will be in 2 separate teams working at 2 separate stations. When it’s your turn to work, GO HARD! When it’s your turn to rest, work on your RECOVERY! If you want to do this on air, that is great! Just know that you probably will not make it all the way through. Or just unclip, and finish off air.