Saturday- April 7th

April 7, 2018

Weekly Warm-Up: 10 min. AMRAP   

     + Today's Warm-up Movements:

           *3 Overhead MobilityWOD stretches

           *Light Deadlifts x 10

           *Light Front Squats x 10


A. Death March

2 sets of 20 steps (10 each leg)


B. “Sand Bar”

Teams of 3:

400m Sandbag Run (50/35#)

100 Calorie Row

400m Sandbag Run (50/35#)

75 Deadlifts (115/80#)

400m Sandbag Run (50/35#)

50 Front Squats (115/80#)


*All teammates run the 400m, but take turns with the sandbag

*Divide reps however you like on the other movements


Whether you are a first responder or a parent, the ability to carry something or someone on your shoulder cannot be understated. The weight balance of the sandbag greatly resembles the unstable nature of an unconscious patient or a moving child.



C. Mobility 5-10 minutes

Wherever you need it!










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