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WOD:

1) 20 sets of :40 ON/:20 OFF:

Station 1 – Dog Sled Push

Station 2 – Lateral Box Jump

Station 3 – D-Ball Deadlift + Lap + Stand

Station 4 – Rolling V-Ups

Dog Sled Push use something that is reasonably heavy, but that you can grind through and push for 40 seconds. For the Lateral Box Jump step down to the other side each rep, so you are alternating directions each set, work as high as deemed fit. For the D-Ball, this drill it to get you practicing the technique to pick-up a heavy ball…Deadlift to the lap, sit into the Squat and re-grip the ball so it’s at your sternum/chest, and then stand to finish, then drop and repeat. Rolling V-Ups make sure you change directions each rep, goal is to use your trunk to make the 360 degree rotation, no pushing off with your hands.

2) 2 rounds AQAP:

2 rounds of – 5 Push-ups, 10 Bar Rows, 15 Alternating Dumbbell Goblet Lunges 25/15

2 rounds of – 12 Dumbbell Deadlifts 25/15, 12 Dumbbell Hang Power Cleans 25/15, 12 Dumbbell Shoulder-to-Overhead 25/15

Scale movements and loading up or down as appropriate for your physical ability. Workout should be in the 7-10 minute time domain.

Extra Work:

3) Strict Pull-ups: 8 sets of 3-5 Reps

Rest 90-120 seconds between sets. Add load/assistance as deemed fit. Alternate sets between supinated and pronated.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE