WOD:

1) Every 1:30 x 14 sets:

Odd – 25m HEAVY Sled Drag

Even – 25m/side DB/KB Waiters Walk

Alternate between each movement for 7 sets of each. Make the Sled heavy, likely you can barely move it, it should take you 45 seconds or so to move the 25m. For the Waiters Walk perform with a Dumbbell Overhead and a Kettlebell at the Farmers Position. Pick weights that are challenging as the distance is just 25m/side.

2) 10 minute AMRAP:

60 Heavy Rope Single-unders

20 Alternating Slam Ball Overhead Lunges 40/30

10 Ball Slams 40/30

If you can’t support the Ball overhead try a lighter ball, or go to the Bear Hug position.


Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.


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