– Midday 3.0 from 9:30am-11:30am
Mobility:
Pigeon Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
25ft Bear Crawl
Warm Up:
100m Jog
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Ladder x 50ft
50ft Toe Walk
50ft Heel Walk
Technique:
Review
– Farmer Carry
2 rounds of:
100m Jog
50ft (R) Farmer Carry
50ft (L) Farmer Carry
*Building WOD weight.
WOD
4 rounds for time:
400m run
100m (R) Farmer Carry (1.5/1pd)
100m (L) Farmer Carry
*Pack
4 rounds for time:
400m run
100m (R) Farmer Carry (45/30)
100m (L) Farmer Carry
*Pup
3 rounds for time:
400m run
100m (R) Farmer Carry (35/25)
100m (L) Farmer Carry