Wednesday - 10.17.12

HEAVY BAG

Buy In
5 Minutes 
3 Pull Ups* Every 30 Seconds
*if 3 is easy - make them strict, or chest to bar.  If 3 is hard - use a bigger band, or try jumping pull-ups.

WOD
3 Rounds for Time

20m Sand Bag Drag + Push Up* (80 / 40)
100m Sand Bag Carry
10 Sand Bag Clean

*there won't be enough sand bags for everyone.  If you don't use a sand bag, drag a 45lb plate or heavy KB.  The sandbags are filled w/ wood pellets, and they might throw out some saw dust.    

You can only drag the sandbag with ONE HAND, which means you must always have 3 points of contact on the ground.  You will start with 1 push up, then drag the sand bag towards you (with one hand).  Bear-crawl backwards until you head is just past the sandbag & bang out another push up.

Drag the sandbag completely past the 10m cone - turn around & do it again.  After the sandbag drag - pick up the sandbag & run to the pole & back.

Once you get back from the pole - complete 10 sandbag cleans (ground to shoulder).  If you have a 45lb plate - same thing.  If you have a kettlebell - 10 USA swings.