Strength WOD
Heavy Sled Drag (Down)
D Ball Hug and Hold (Down and Back)
10 Hollow Rocks
4 Rounds
WOD
In 7 Minutes…
500 M Row
30 Box Jump Overs
Max Dumbbell Snatches
Fitness: 400 M Row/Step up and overs
Performance: 50/35
Open: 70/50
Coaching tip: Today has a strength focus. The sled is a new piece of equipment and today is our first time using it in a workout! If you have never used one before, your coach will tell you what you need to know. Go as heavy as you can on both sled drag and D Ball hug and hold – both will be done between the front wall and garage door in the front gym.
Building strength from the ground up…