75 air squats
10 sandbag cleans- heavy 70/50 wreck bag or 150/100 Rogue bag
50m sandbag carry- bear hug
split the class up into three teams
this is a relay against your buddies on the other teams
Order of the relay- waterfall style- no person from behind can pass someone in front
1. sled push to the pylon and pull back to the start line. Sleds should have 15# plate added
2. at the pylon complete 4 sandbag cleans + sandbag carry from the pylon to the fence and back to the pylon. Leave the sandbag there for your teammate.
3. run around the building to the side door by the bikes
4. complete 8 lateral burpees over a parallette- run outside the garage door to tag a teammate or go again.
40 DUs or 120 singles
10 Sandbag cleans - Rogue bag 150/100 or wreckbags 70/50/35
30 DUs or 90 singles
100m sandbag bear hug carry
20 DUs or 60 singles
10 sandbag over a box (48" or 40")- 5 each side- get the sandbag on top of the box and push it over.
100/70 cal row
70 thrusters 95/65
40 Sandbag ground to over the shoulder - every 10 reps each partner needs to carry the sandbag 50 feet
150 wall balls 20/14 Men 10' target Women 9' target
One round- not timed
400m sandbag carry 50/35#
200m farmer carry 53/35 each hand
400m sandbag carry