4R
-15s banded sprint march. https://www.youtube.com/watch?v=-AXmL_smlaA
-1 min rest
Emphasize arm action and dorsiflexion. Start the first 2 round as a smooth build up in cadence
WOD 2: The goal of WOD 2 is for you to experiment with load and surfaces. Move smoothly in round 1. Load up in round 2
2 R
-15s max sled bear crawl https://youtu.be/mm9EPuTFF2g
-rest 1 min
-15 max sled pull through https://www.youtube.com/watch?time_continue=2&v=m_yxbZjWUbw
-rest 1 min
-15s max reverse sled drag https://youtu.be/5urcMMbGX1o?t=130
-rest 1 min
-15s max lateral sled drag https://www.youtube.com/watch?v=WvpTGuEL6g8
-rest 1 min
-15s max lateral sled drag other side
-rest 1 min
-15s max sled push https://youtu.be/5urcMMbGX1o?t=33
-rest as needed before next round
WOD 3:
Max rounds in remaining time
-30s sled push
-60s backwards sled walk
Rest at least 90s between efforts. Take more if you need it.
You will likely need different weights for forward and backward
Increase weight each round as able.