#WarriorFocus This is a 90min. class
W/U
Fill sandbag 1/4
3 rounds:
The Chopper with a sandbag
200M Interval run
Fill sandbag to working weight
Buy-in
5 Minute max burpees
Burpees must be counted out loud!
WOD
Throw it, don’t drop it.
Complete 5 rounds of:
5 Sandbag bear complex
200M Sandbag run
Sandbag throw to waters edge
5 Sandbag get-ups
200M water resistance sandbag carry
Sandbag lunge back to starting position
The only time you are not holding the sandbag is when you are throwing it.
If you drop it or have to put it down 5 burpee penalty.
If you do a reverse Get-up and rest the bag on your chest you WILL NOT get a burpee penalty as long as the bag never touches the ground.
The Bear Complex:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
(Sandbag can not be dropped, its touch and go)
AROO!
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