Raider Project WOD

8:00 a.m. WOD TIME ONLY

INSERT:
-2015 Meter row (or 150 Cal. AirDyne)
-7 x 70 Meter sled drag @200 pounds
OR
-7 x 70 Meter Farmers Carry @70/53

ACTIONS ON:
-70 Pull-ups
-70 SDHP @95/65
-70 Push-ups
-70 Box jumps @24/20
-70 Kettlebell swings (Russian) @53/35
-70 Wallball shots @20/14
-70 Barbell burpees @95/65

EXTRACT:
-2015 Meter row (or 150 Cal. AirDyne)
-6 x 70 Meter Buddy Carry (or Sandbag/Log carry)
-1 x 70 Meter Sprint together
http://www.raiderproject.org/raider-project-wod/2015

“The Raider Project connects MARSOC/USMC combat veterans with other veterans to help them transition smoothly, peacefully, successfully into the private sector.”

 

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