Warmup: ROM, dynamic stretches, 200m med ball run, 15 jumping pull-ups WOD: For time: 100m sled drag 10 pull-ups rest 1 minute 100m *backwards* sled drag 8 pull-ups rest 1 minute 100m sled drag 6 pull-ups rest 1 minute 100m *backwards* sled drag 4 pull-ups rest 1 minute 100m sled drag 2 pull-ups Then: TABATA more »

Warmup:  ROM drills, 200m run, 2 min jump rope, 10 box jumps WOD:  In teams of 2, perform the following for time: 2,000m Row 250 double unders 150 box jump overs (24in/20in) 200m sled drag (3x 45# plates/2x 45# plates) Partner 1 works while Partner 2 does a 100m sandbag carry.  When Partner 2 returns, more »

Warmup:  ROM drills, 200m run, 2 min jump rope, 10 box jumps WOD:  In teams of 3, perform the following for time: 3,000m Row 250 double unders 150 box jump overs (24in/20in) 200m sled drag (3x 45# plates/2x 45# plates) Cooldown: Roll out and stretch.  Focus on calves, hamstrings, quads