12.7.2023 BATTLE STATIONS


83 Years Ago !!!!

WARM-UP:
1/2 Tabata
Swim on the Bike > Sandbag Deadlift > Stick Sit-ups
Dynamic Stretch

WOD: BATTLE STATIONS

For Time:
5 Rounds
12/8 Calorie Swim
7 Sandbag Clean 120/100
19 GHD Sit-ups
41 Crossovers

Athletes can start on either the swim or the sandbag cleans, then stay in order.

SKILL WORK
With extra time work on skill of your choice.

ICING:
Your 1% in 2 min.
KOT – Reverse Step-ups 20 Reps
Deadhang for 90 sec.