Warm-Up: Run 200M, Fanny whackers, Frankensteins, 10 box jumps, Samson stretch, 10 – Sit-ups, 10 – Push-ups
WOD 4 from the TEN (with modification)
Sandbag Suicide (100â€™)
Â Place 1- 25# sandbag on the 25′ mark,Â 1- 40#Â sandbag at 50′,Â 1-25# and 1-40#Â at 75′,Â 2- 40″ at the 100′ mark. Â The objective is to sprint to the 25′ mark, pick up the sand bag & run it back to the starting line. Â Then sprint to the 50′ mark, pick up the sandbag & run it back to the starting line. Â Do the same for the sandbags at the 75′ mark & the 100′ mark. Â Once this is complete, you must return all the sandbags to each mark by running 1 sandbag to the 25′ mark, 2 to the 50′ mark & so on. Â When the last 4 sandbags are returned to the 100â€™ mark, sprint back to the starting line to complete the suicide. Â You may carry one sandbag at a time or multiple sandbags but you must stay in order. The penalty for setting down or dropping the sandbags is 5 OHS with one sandbag (choose the light one).
You will need 2 – 25# and 4 – 40# sandbags for each station, make as many stations as we have sandbags for, stick to the prescribed time limit below,Â and runÂ in heats!
rxâ€™d time limit – 4 minutes
scaled time limit – 5 minutes
If you finish in time, rest 10 minutes then:
WOD 7 from the TEN
Max DL in 3 minutes
rxâ€™d men – 275#
rxâ€™d women – 195#
scale men – 195#
scale women – 135#