WOD – 221.3 –

Durability

Weighted 1-legged Hip Lift Hold – 1 min per side x 1 set

Skill/Strength

6 min EMOM

ODD – Hollow Rock

EVEN – Arch Hold

WOD

4 Stations – 90 Seconds of Work per Station – 30 Sec Rest b/w Stations – 3 Rounds

Station 1 – Medicine Ball Shuttle Sprints (30/20#) (1 Length = 10 Points)

Station 2 – Sled Rotations (45/35#) (1 Revolution = 5 Points)

Station 3 – Sandbag Hold (100/75# & every second is a point) Rx+ Sandbag Squats (1 for 1)

Station 4 – Prone Plate March Overs – Arms (45#) (1 for 1)

Lots of new challenges today, enjoy!

Sled Rotations

 

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Sled Rotations – Yes you are using your arms and legs but the true value of this movement is how it impacts your trunk. Anti-rotation work is sometimes programmed in an overly sterile environment, dissimilar to actual tasks. Sled rotations seem far more…functional Good accessory for those wanting a new challenge. Pro tip – don’t rotate the base of the sled directly into your ankle bone

A post shared by The Extra Life (@cfs_extra_life) on Dec 11, 2018 at 9:10am PST

Scores from Tuesday

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