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. Reverse Sled Drag ( Your Pick on Load)
-8 Rounds of 10 Sandbag Burpees
-8 Rounds of 15 Calorie Bike
All right! Same workout as last week! This is such a good one to build your engines, I thought it would be good to do again. You may see this one often, or some variation of it. Instead of the sled push, you’ll be doing a reverse sled drag. Hook up the webbing strap and walk backwards pulling the sled. Same Distance. If you did this on air last week, try to get farther on your bottle!
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.