you can make a grid as in the following diagram where “*” represents a cone
**weather permitting**
* <–50m –> * <–50m –> *
* <–50m –> * <–50m –> *
Warmup (0-12)
3R
-250m row
-10 GHD hip extensions
Deadlift (12-32)
5-5-3-3-2-1
(35-55)
Teams of 2 or 3
1) get tire and sandbag to the grass at cone 1 (any how you like. You can roll the tire)
2) 8 min cap
– 10 tire flips at cone 1
– each partner travels the diameter of the tire 10 times (jump, crawl, fly etc. over length of the tire)
-50m wheel barrow (travel to cone 2) Men do 2 pushups every 5 steps , women do 1 pushup every 5 steps
– Run 250m (without sandbag) and get sand bag to cone 3. Divide the work any way you want
3) 6 tire flips and return tire and sandbag to gym.