27.9.18

WOD
Amphibious (Time)
3 Rounds / time cap 25
200 Meter Farmers Carry 22,5/15
400 Meter Run
800 Meter Row

Sc1
200 Meter Farmers Carry 15/12,5
300 Meter Run
700 Meter Row

Sc2
200 Meter Farmers Carry 12.5/10
2500 Meter Run
600 Meter Row

FIT

WOD WARM UP
## 1 Minute

Easy Row
Active Samson

## :45 Seconds

Moderate Row
Active Spidermans

## :30 Seconds

Faster Row
Push-up to Down Dog

## Dumbbell Ankle Stretch – :45 Seconds Each Side

*With Lighter Weight:*
50ft. Right Arm Farmers Carry
50ft. Left Arm Farmers Carry
50ft. Both Arms Farmers Carry

*With Workout Weight:*
50ft. Both Arms Farmers Carry

100 Meter Run (Focusing on Soft Knee)
– – – – – – – – – – – – – – – –
100 Meter Run (Fast Upper Arm Cadence)

:20 Seconds at 24 Stroke Rate
:20 Seconds at 26 Stroke Rate
:20 Seconds at 28 Stroke Rate

## 1 Round

50 Meter Farmers Carry
100 Meter Run
200 Meter Row

CategoryWOD