Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “BESTLA”
4 Rounds
-100 Meter Barbell Front Rack Carry
-400 Meter Run
Rest 1 minute between rounds
Suggestions
Men: 75# Women: 55#
Coaches Notes
You may be tempted to underestimate this one – don’t do that! The front rack carry is going to take about a minute. Even if you could go unbroken on the carry with the weight that you choose, it may make sense to put the bar down at the halfway point, then turn around and re-rack it rather than making a slow, cumbersome turn with the bar on your shoulders.
Send it on the run. Dig deep and get uncomfortable.