Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*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 Shoulder Racked Carry
-400 Meter Run/ Row
Rest 1 minute between rounds
Suggestions: Men: 40# DBs Women: 25# DBs
Goal: 2:30-3:30
Coaches Notes
You may be tempted to underestimate this one – don’t do that! The shoulder rack carry is going to take about a minute. Choose a weight that you can maintain a brisk walking pace the whole way and that you can go unbroken for the first 2 rounds. In rounds 3 and 4, you may need to put the dumbbells down for a quick break at the halfway point.
Send it on the run or row. Dig deep and get uncomfortable.