WOD
 | Sat, Jul 4 |  |
 | 10:00am July 4 BBQ - Sparks Marina |
Spartan Training 20260704(Time) Goal: Practice running while fatigued and carrying awkward objects. Warm-Up 2 Rounds -400m easy jog -10 walking lunges -10 lateral lunges -10 step-ups -10 sandbag deadlifts -10 sandbag squats -10 scap pull-ups Running Prep -2 x 100m smooth run -2 x 100m run at workout pace -1 x 200m run at workout pace Sandbag Prep -10 sandbag deadlifts -10 sandbag cleans to shoulder -50m sandbag bear-hug carry -50m sandbag shoulder carry WOD: 4 Rounds For Time -600m run -100m sandbag carry -20 box step-ups (24/20) -20m sled pull -10 burpees Cooldown -400m walk Mobility -1 minute per side calf stretch -1 minute per side quad stretch -1 minute per side pigeon stretch -1 minute per side lat stretch -1 minute lying spinal twist each side
Planned: Sat,Jul11,2026 Sat,Jul4,2026 |
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