Warm Up
3 rounds:
-200m row
-10 Russian Kettlebell swings
-10 goblet squats
-10 pushups
WOD “Farquaad”
A)
Work Hardening (perform workout in coat, helmet, gloves and pack)
4 rounds:
P1- 200m Farmers carry
P2- Sled push
P3- Dumbbell pushpress
P4- Box Step up
Farmer carry is the pace setter. All other stations complete as many reps as possible.
Modifications:
Alternatives for DB pushpress:
-Russian kettlebell swings
-ring rows
Alternatives for Box step up:
-lower the height of box to mimic stair height with plates
-walking lunges