Mark demonstrating Russian Style footwork from a few weeks back.
2 Flat Loops
5 Min Foam Roll
WOD OBJ: Stamina
For Completion (40 min Cap) Steady Working pace
1 Length Sandbag Drag (1st to 3rd girder)
2 Lengths Walking Lunge (1st to 3rd girder)
3o second Plank Hold
5 Bar Muscle-ups or Hard Pull-ups
6 KB Head cutters
8 Box Jumps 30/24
9 KB Swings
1000m Hill Loop.
This is an Ascend/Descend Deal meaning you do 1 sandbag drag, then walking lunge + sandbag drag, then plank hold + walking lunge + sandbag drag etc.. so the last round starts with the hill loop and finishes with a sandbag drag. Modify elements as you need to to keep a steady working pace Giddy Up!
2 Flat loops
Stretch with coaches