WARM-UP:

3 rounds:

20 Jacks
10 Jumping squats
10 Banded GM
10 Push ups

Stretch

SKILL:

Every :90 for 9:00

8 Back Rack Lunges off of racks
*Goal is to build to a heavy set of 8 reps

WOD:

For Time:

400m Run
30 Hollow body rocks
1 C2C Sled (180/140)
200m Run
30 Hollow body rocks
1 C2C Sled
1 Shuttle run
30 Hollow body rocks
1 C2C Sled
1 C2C Run
30 Hollow body rocks
1 C2C Sled

SLEDS:
*Men – 2 x 45 on each side
*Women – 1 x 45 and 1 x 25 on each side